Blog

17 July | WodBlog | Admin

WOD – Tuesday 17 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

50/40 cal. Assault Bike

 

3 rounds

7 Ring Muscle-ups
9 Box Jump Overs

 

50/40 cal. Assault Bike

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes
On the minute for 10:
Even: 15-20 Chest to bar pull ups
Odd: 8-12 Strict HSPU
Tabata: (8 rounds 20s on/10s off)
Triple unders
Toes to bar
Double unders
– Goal is to accumulate as many reps as possible each interval. Do your best on the triple under, try for at least 8 reps on each toe to bar, and 30 reps for each double under.

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.

Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment