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18 September | WodBlog | Admin

WOD – Tuesday 18 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

2 Rounds

Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)

 

To be done 30 minutes before class
Muscle Clean
1-1-1-1-1
-Use the heaviest weight you can for each set.
Hang Power Clean
5-5-5-5-5
-Use the heaviest weight you can for each set.
Straight leg deadlift 
8-8-8-8-8
-Use the same grip as you do for the clean, and try to use a heavier weight than your heaviest muscle clean.
Do the gym programming (RX’d or competitor) for the day.

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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