WOD – Wednesday 11 May 2016
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
- Strength:
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
Goal is to increase load used last front squat session - WOD:
For time:
Row 1000 Meters/Run 1600m
75 Kettlebell Swings 32/20kg
50 Wall Ball Shots - Conditioning:
Every minute, on the minute, for 6 minutes:
Minute 1: Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2: Bottom’s Up Kettlebell Carry x 25 yards each arm
- 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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