WOD – Wednesday 8 July 2015
CrossFitStrength & CompetitionRest and Recovery
- Strength:
Back Squat
*Set 1: 5 reps @ 65%
*Set 2: 4 reps @ 75%
*Set 3: 3 reps @ 85%
*Set 4: 2 reps @ 90%
*Set 5: 1 rep @ 95%
*Set 6: 4 reps @ 90+%
Rest 2 minutes between sets. - WOD:
For time:Row 1000m / Run 1600m
immediately followed by:Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Oversimmediately followed byâ¦
Run 800 Meters
- A::
Every 2 minutes, for 12 minutes (6 sets):Front Squat + Jerk
Build over the course of the six sets. - B::
Complete as many rounds and reps as possible in 4 minutes of:10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)(70/45kg)
25 Pull-Ups
30 Double-UndersRest exactly 4 minutes, and then . . .
- C::
Complete as many rounds and reps as possible in 6 minutes of:10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)(70/45kg)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then… - D::
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)(70/45kg)
25 Pull-Ups
30 Double-unders
- Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett?âs Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrettâ??s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett?âs 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.
No Comment