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27 June | WodBlog | Admin

WOD – Wednesday 27 June 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

JACKIE PLUS

1-k Row
50 Thrusters (95/65 lb.)
30 Ring Muscle-ups

To be done 45 minutes before class
Thruster
5-5-3-3-3-1-1-1-1
– Build to the heaviest weight possible throughout the sets. Take the bar from a rack.
For quality:
Find your max height box jump from a seated position
-Seat should have you right at parallel for depth. Compare to last month (5/16).
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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