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25 July | WodBlog | Admin

WOD – Wednesday 25 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

10 rounds

Run 100 m
20 Double-unders
5 DB Front Squats (65/45 lb.)

To be done 60 minutes before class
Every minute for 10 minutes:
– 10 Chest to bar Pull ups & 5 Power clean (155/105)
– Goal is to complete both movements within the same minute for 10 rounds. If your first round is longer than :40s, scale the weight down.
Rest 10 minutes
On the minute for 8 minutes:
20m Sled push (heavy)
– rest 2 minutes –
On the minute for 6 minutes:
40m Sled push (light)
– rest 2 minutes –
On the minute for 4 minutes:
60m sprint
– Goal is to perform each interval at maximum effort. Use a 20m course and go down and back for 40m; down, back, down for the 60m.
Do the gym programming (RX’d or competitor) for the day.

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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