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17 October | WodBlog | Admin

WOD – Wednesday 17 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

7 Bar Muscle-ups
7 Chest-to-Bar Pull-ups
7 Chin-Over-Bar Pull-ups
21 Thrusters
5 Bar Muscle-ups
5 Chest-to-Bar Pull-ups
5 Chin-Over-Bar Pull-ups
15 Thrusters
3 Bar Muscle-ups
3 Chest-to-Bar Pull-ups
3 Chin-Over-Bar Pull-ups
9 Thrusters

Men: 95 lb.
Women: 65 lb.

 

Do the gym programming (RX’d or competitor) for the day.
Rest 15 minutes,
Every minute for 10 minutes:
10 Back squat (135/95) + 2 Box jumps (high)
-Goal is to use a height on the box jump that is as close, or equal to, the height you found on 10/1.
Rest 10 minutes
Every minute for 10 minutes:
10/8 cal Row + 25 Double unders
-Goal is to complete all the double unders each minute. If you don’t make it, just restart each round on the rower and see how far you can get each minute.

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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