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26 September | WodBlog | Admin

WOD – Wednesday 26 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 rounds

500-m Row
10 Circle Overs

To be done 60 minutes before class
On the Minute:
3 Power clean (165/115)
3 Push Jerk
– Every 4 minutes, add (20/10)lbs. Continue until you fail a minute.
For quality:
50 Strict pull ups
50 Strict Dips
50 Triple unders
– Goal is to complete the reps in as few sets as possible. If you are still learning how to do triple unders, perform 20 attempts at getting 1 or more.
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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