Blog

03 April | WodBlog | Admin

WOD – Tuesday 3 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

First 2 min. perform:
3 Legless Rope Climbs
What time is remaining, AMRAP
Box Jumps (30/24”)

Second 2 min perform:
3 Legless Rope Climbs
What time is remaining, AMRAP
Woman-maker (50/35 lbs.)

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes
As many reps as possible in 7 minutes:
15 cal Row
15 Push ups
Rest 7 minutes
As many reps as possible in 7 minutes:
10 cal Air Bike
10 Pull ups
– Goal is to try to get as close to 7 rounds on each couplet as possible. Start at an aggressive pace and try to hold on.

 

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