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23 October | WodBlog | Admin

WOD – Tuesday 23 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 5 min.

15 DB Front Squats
15 DB Bench Presses

AMRAP 5 min.
DB Woman-Makers

AMRAP 5 min.
DB Man-Makers

50/35 lb.

 

To be done 45 minutes before class
5 Rounds:
Bench Press x Max reps (225/155)
Weighted Pull up x 2 attempts for max reps
-You get two attempts at each weight for the pull ups for max reps. Weights are:
Round 1: (50/25)
Round 2: (40/20)
Round 3: (30/15)
Round 4: (20/10)
Round 5: (10/5)
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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