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25 September | WodBlog | Admin

WOD – Tuesday 25 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

12 Burpees
12 DB Goblet Squats (65/45 lb.)
12 Weighted Lateral Step-ups

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
For time:
64 Strict HS push ups
*Every break off the wall perform 1 legless rope climb to 15’, starting seated.
– Goal is to finish having performed less than 7 rope climbs, and under 8 minutes. Set a time cap at 15 minutes, just incase you begin failing too many reps.
3 rounds for quality:
60 second Plank (Heavy)
10 Hip touches (each arm)
– Use the heaviest weight on the your back as possible on the plank hold. The hip touch begins from a hanging position, let go with one hand and touch that hip, then re-grab the bar.

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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