16 Jun WOD – Thursday 16 June 2016WodBlog | Admin
- WOD: “CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*Squat Clean Reps/Round*
Round 1 – 15 reps (40/25kgs)
Round 2 – 13 reps (60/35kgs)
Round 3 – 11 reps (80/50kgs)
Round 4 – 9 reps (100/65 kgs)
Round 5 – 7 reps (130/85 kgs)
- 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.