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04 April | WodBlog | Admin

WOD – Wednesday 4 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

3 Rounds

21 Alt. Pistol
400-m Farmers Carry (50/35 lb.)
400-m Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
As many reps as possible in 7 minutes:
15 cal Row
15 Push ups
Rest 7 minutes
As many reps as possible in 7 minutes:
10 cal Air Bike
10 Pull ups
– Goal is to try to get as close to 7 rounds on each couplet as possible. Start at an aggressive pace and try to hold on.

 

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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