01 Jul WOD – Wednesday 1 July 2015WodBlog | Admin
- Skill and Strength:
Take 10-12 minutes to work on Pistols or Pistol Progressions
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1: 10 Toes to Bar
Minute 2: 15 Kettlebell Swings (32/24 kg)
Minute 3: 20 Goblet Hold Reverse Lunges - Alternating Legs
Score rounds completed
Five sets of:
Front Squat x 2 reps
Rest as needed
Suggested loads per set (by %): 70, 80, 85, 90, 90+
Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 80-90% of 1-RM
- 2015 CrossFit Regionals Event 7:
1 Squat Clean (205/135 lbs) 90kg/61kg
1 Squat Clean (225/145 lbs) 102/65kg
1 Squat Clean (245/155 lbs) 111/70kg
1 Squat Clean (255/165 lbs) 115/74kg
1 Squat Clean (265/175 lbs) 120/79kg
- Rest & Recovery:
Mobility and Maintenance
Choose 1-2 Thoracic Mobility Drills from Kelly Starrettâs Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrettâs Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrettâs 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 â 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.