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12 July | WodBlog | Admin

WOD – Tuesday 12 July 2016

CrossFitRest and Recovery
  • Skill and strength:
    Every 2 minutes, for 20 minutes (10 sets):
    1x High Hang Clean + 1x Hang Clean

    Build over the course of the 10 sets to something heavy for today.

  • WOD:
    Three rounds for time of:
    5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
    10 Deadlifts (120/85kg)
    50 Double-Unders

  • Mobility and Maintenance:
    Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
    Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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