28 Dec WOD – Wednesday 28/12/2016WodBlog | Admin
6am start and 7am start on Central Beach. Meet at the CrossFit Flag.
A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!
All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.
See you on the beach!
20 Minute Partner AMRAP
8 Hang Power Cleans (70/50kg)
Max rep Burpees remainder of minute
Do Beyond Rx’d programming for the day.
Rest 10 minutes
Assault bike (calories)
Ski erg (calories)
– Goal is to finish in under 25 minutes. If you do not have access to a ski erg substitute in 200-150-100 double unders.
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.