WOD – Wednesday 18 April 2018
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Step Up
4-4-4-4
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes
4 rounds for individual times:
-1 mile assault bike sprint
– Goal is to sprint each mile as fast as possible. Great times are close to 2 minutes or faster. Good times are under 2:15 for males, 2:25 for females. Rest as needed between the intervals.
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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