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WOD – Wednesday 6 December 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Run 800 m

 

Then:

5 rounds
35 Double-Unders
3 x 5-10-15-m shuttles (60 m)

 

Run 800 m

To be done 60 minutes before class

7 Attempts at the following complex:
Power Snatch + 2 Hang Power Snatch
– Use the heaviest weight possible on each set.

3 rounds for time:
200m Odd object carry

– Goal is to find a heavy, awkward object and carry it 200m. Rest as needed between efforts. Compare to 9/27, use a heavier object, carry it in a different style, or the same from last time and go faster.

Do the gym programming (RX’d or competitor) for the day.

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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