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WOD – Friday 13 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

For time:

30 Weighted Pull-up (25/15 lbs.)
40 Toes-to-bar
50 Wall Ball (20/14 lbs.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
Tabata For Reps: (8 rounds – 20s on/10s off)
Chest to bar pull-ups
Air squats
Ring dips
Row (calories)
-Rest 1 minute between movements
– Goal is to try and maintain a set number across all 8 intervals.
Rest 20 minutes
 For time:
400m odd object carry (150/100)
-Hold the object in front of you. Ideally it is a heavy sand bag or stone or D-ball, that can be held in a bear hug in front. Try to complete the distance in as few sets as possible. Compare to last week and try to complete the distance with one less drop.

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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