WOD – Tuesday 15 December 2015
CrossFitBeach WODRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- 1RM Power Clean:
For Weight - WOD:
For time:
800m Run
30 Burpees
30 Wall Ball Shots (10/5kg)
30 Kettlebell Swings (32/24 kg)
30 Push Press (50/30kg)
30 Pull-Ups
- 6 rounds for time:
200-300m run around and under white bridge and back
X 20 squats
X 20 sit ups
X 15 pushups** the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 6 rounds.
- 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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