WOD – Tuesday 13 February 2017
400-m Run with MB (20/14 lb.)
Rest 1 min.
20 DB Shoulder-to-Overhead (50/35 lb.)
200-m Farmers Carry
Rest 1 min.
NOTE: The open begins next week. Continue to keep the volume low and focus on putting 100% effort into each day’s training to prepare for the upcoming 5 weeks of Open testing.
To be done 30 minutes before class
DB snatch (alternating) (50/35)
Burpees over DB
-Goal is to go fast and finish under 3:30. Be sure to adhere to the updated movement standards for each, which can be found at games.crossfit.com.
Do the gym programming (RX’d or competitor) for the day.
Later in the day
Row 1:40 – rest :20 x9
– This is a pre-programmed workout on the rower. Go to “select workout” and click on v1:40/r:20. Each interval will be 1:40 of work with a :20 second rest. There is a 2 minute break after the 5th interval. Goal is to get 450m for men and 400m for women on each interval.
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.
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.