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18 May WOD – Wednesday 18 May 2022

CROSSFITREST AND RECOVERY

Skill & Strength

DB Turkish Get ups 1rep each side.

 

WOD

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Devils Press RX (22.5/15) COMP(25/20)
Toes to Bar

 

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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17 May WOD – Tuesday 17 May 2022

CROSSFITREST AND RECOVERY

Skill & Strength

Weighted BOX Step ups
Heavy 4 reps for each side.

 

WOD

“Recovery day” 20min

Min 1-2: Assault Bike/Row/Run/Skip

Min 2-4: ‘Yes’ Plank

Min 4-6: Assault Bike/Row/Run/Skip

Min 6-8: Mountain Climbers

Min 8-10: Assault Bike/Row/Run/Skip

Min 10-12: Russian Twists

Min 12-14: Assault Bike/Row/Run/Skip

Min 14-16: Hollow Hold

Min 16-18: Assault Bike/Row/Run/Skip

Min 18-20: 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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16 May WOD – Monday 16 May 2022

CROSSFITREST AND RECOVERY

Skill & Strength

4 sets of 5 Rep Deadlift.

 

WOD

20min AMRAP:

5 x Deadlifts RX(100/80) COMP(125/95)

10 x T2B

200m Run

 

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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13 May WOD – Friday 13 May 2022

CROSSFITREST AND RECOVERY

WOD

15 Min AMRAP
12 x Kettlebell Swings (32/24)COMP (24/16)RX
10 x Push Ups
8 x Box Jump Overs

 

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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12 May WOD – Thursday 12 May 2022

CROSSFITREST AND RECOVERY

Skill and Strength:
5-5-5-5-5 Back Squats

1-2min rest in-between.

 

WOD

“Drop and Go”
2-4-6-8-20… – AFAP of 18 Minutes
Shuttle Runs
Air Squats
*Every 6 Minutes, perform 12 Burpees

 

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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11 May WOD – Wednesday 11 May 2022

CROSSFITREST AND RECOVERY

Skill and Strength:
Barbell Cycling
Bear Complex:
1x Clean, 1x Press, 1x Back Rack, 1x Press.

 

WOD

Complete 3 Full Rounds:
3 Sets of DT:
12 x deadlift
9 x hang cleans
6 x jerks

30 x Wall Balls (15/10)COMP (10/7)RX

 

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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10 May WOD – Tuesday 10 May 2022

CROSSFITREST AND RECOVERY

Skill and Strength:
5 rounds
3 x weighted pull ups
10 x Weighted Hollow Rocks

 

Workout of the Day:
3 Rounds for time:
15 x Pull up
400m Run
20 x Chest to Bar

 

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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09 May WOD – Monday 9 May 2022

CROSSFITREST AND RECOVERY

20 minute time cap:

 

40 x Dumbell Walking Lunges (22.5/17.5)
8 x Wall Walks

 

30 x Front Rack Lunges
20 x HSPU’s

 

20 x OVH Walking Lunges
20m x Handstand Walk

 

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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05 May WOD – Thursday 5 May 2022

CROSSFITREST AND RECOVERY

Weightlifting
1RM Clean and Jerk

 

Monostructural
1 Mile Run

 

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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04 May WOD – Wednesday 4 May 2022

CROSSFITREST AND RECOVERY

5 Rounds

40/30cal Assault Bike
20 Weighted Step Up and Over (55/35lbs)
10 Over the Box Jumps (24/20″)

 

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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