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03 October | WodBlog | Admin

WOD – Wednesday 3 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 15 min.

10 Burpee Box Jumps
10 DB Walking Lunges (50/35 lb.)
20 Push-ups
10 DB Walking Lunges (50/35 lb.)
10 Handstand Push-ups
10 DB Walking Lunges (50/35 lb.)
20 DB Push Jerks

To be done 45 minutes before class
Front squat
10 total reps
– This is to be done in singles, as you quickly build across 10 reps to a heavy effort. The final rep is a heavy single for the day.
For time:
21-15-9
Front squat (205/135)
400m Run
– Goal is to finish under 11 minutes. The barbell should be decently heavy, so that you can not (or it is a struggle) to get a set done unbroken.
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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