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WOD – 7 December 2015

CrossFitRest and Recovery

  • Strength:
    Every two minutes, for 6 minutes (3 sets):
    Dumbbell Walking Lunge x 20 steps @ 10X0
    Go heavy the final steps should not be performed without struggle.
  • WOD:
    Complete as many rounds and reps as possible in 5 minutes of:
    20 Double-Unders
    10 Air Squats
    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    10 Ring rows
    10 Box Jumps (24″/20″)

    Rest 1 minute

    Complete as many rounds and reps as possible in 5 minutes of:
    5 Toes to Bar
    10 Push-Ups

  • 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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