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CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
10 Thrusters (95/65lbs)
8 Thrusters (115/75lbs)
6 Thrusters (135/95lbs)
4 Thrusters (155/115lbs)
2 Thrusters (185/135lbs)
Rest 5min
HSPU Challenge
Do Beyond Rx’d programming for the day.
Rest 10 minutes
For time:
40-30-20-10
DB Step up (50#/35#)
Toes to bar
– Goal is to finish in 12 – 15 minutes. Be careful with big sets as this is a “grippy” workout.
For quality:
50 Strict Pull-ups
50 Strict Ring dips
50 Triple unders
– Goal is to complete the reps in as few sets as possible. Compare to (8/23).
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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WodBlog |
Admin
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
5 rounds
30sec Toes to Bar
30sec Rest
30sec Pushup
30sec Rest
30sec Strict Pullups
30sec Rest
30sec Clapping Pushup
30sec Rest
To be done 45 minutes before class
“Amanda .45”
For time:
13-11-9-7-5
Muscle up
Squat Snatch (135/95)
– Goal is to finish under 15 minutes, and under 12 minutes if you have good capacity with muscle ups. Steady, consistent sets will pay off in those later rounds and prevent too much slow down from failed reps.
Do Beyond Rx’d programming for the day.
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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