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WOD – Friday 14 September 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Strength & Skill

Work up to a heavy 3-rep Hang Squat Snatch

 

WOD

5 rounds

3 Hang Squat Snatches (185/125 lb.)
100-m KB Front-Rack Carry
9 Russian KB Swings (32/24 kg)

 

Do the gym programming (RX’d or competitor) for the day.
Rest 30 minutes,
For time:
100m KB front rack walking lunge (35/26)
100 Pull ups
100 Wallball (20/14)
100m KB front rack walking lunge (35/26)
– Goal is to finish under 17 minutes. Hold a KB in each hand during the lunges.

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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