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02 July | WodBlog | Admin

WOD – Thursday 2 July 2015

CrossFitStrength & CompetitionRest and Recovery

  • WOD:
    Five sets for max reps of:
    60 seconds of Rowing (for calories)/ DU’s
    60 seconds of Burpees
    60 seconds of Box Jumps
    Rest 60 seconds
    Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

 

  • Lifting:
    Every two minutes, for 20 minutes (10 sets):
    Snatch x 2 reps @ 80-90% of 1-RM
  • WOD:
    For time:
    Run 1 Mile
    50 Overhead Squats (60/43kg)
    50 GHD Sit-Ups / back ext on ball
    150 Double-Unders
    50 Sumo Deadlift High Pulls60/43kg
    50 Box Jump-Overs (24″/18″)

 

  • Rest and Recovery:
    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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