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27 March | WodBlog | Admin

WOD – Tuesday 27 March 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

4 rounds

400-m Run
Max Presses (95/65 lb.)
Max Push Presses
Max Push Jerks

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
10 Rounds for time:
14/12 cal Assault Bike
14/12 cal Row
-Goal is to finish as close to 20 minutes as possible, keeping each round under 2 minutes.
For Quality:
3 x 60 second weighted plank holds (Heavy)

 

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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