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15 Apr WOD – Friday 15 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill:
    Every 2 minutes, for 12 minutes (6 sets):
    Hang Snatch x 2-3 reps
    (pause in the receiving position for 1-2 seconds)
    Focus on speed and perfect mechanics, and build in load over the course of the sets.
  • WOD:
    Three rounds for time of:
    30 Overhead Walking Lunge Steps (20/15/10 kg plate)
    15 Pull-Ups
    400 Meter 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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14 Apr WOD – Thursday 14 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55%
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 8-10 reps @ 73-78%
  • WOD:
    In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
    3 Power Cleans (90/60 kgs)
    6 Burpee Box Jump-Overs (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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13 Apr WOD – Wednesday 13 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Strength:
    Every two minutes, for 12 minutes (6 sets of):
    Snatch Balance x 1 rep
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Shoulder to Overhead (70kg/45kg)
    10 Box Jumps (24″/20″)
    15 Kettlebell Swings (24/16 kg)
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1: 5-6 Supine Ring Rows @ 2222
    Minute 2: 25m Bottom’s Up Kettlebell Carry each arm

 

  • 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 Apr WOD – Tuesday 12 April 2016

WodBlog | Admin
CrossFitRest and Recovery

  • WOD:
    In teams of two, with only one person working at a time, complete:

    100 Kettlebell Swings (32/24 kg)
    400 Meter Run
    100 Barbell Thrusters (40kg/25kg)
    400 Meter Run
    80 Burpees
    400 Meter Run
    100 Barbell Thrusters
    400 Meter Run
    100 Kettlebell Swings

    Both athletes perform the run at the same time.

 

  • 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 Apr WOD – Monday 11 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:Five sets of:
    Weighted Pull-Ups x 2 reps
    Rest 30 seconds

    immediately followed by…

    Five sets of:
    30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
    Rest 30 seconds

  • WOD:
    Against a 4-minute running clock:
    500 Meter Row
    20 Box Jump-Overs
    Double-Unders x Max Reps

    Rest 4 minutes and complete three sets.

  • 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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08 Apr WOD – Friday 8 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Front Squat
    Every two minutes, for 12 minutes (6 sets of):
    Front Squat x 2-3 reps
    Build over the course of the sets to today’s heaviest double or triple.
  • WOD:
    In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
    60/40kg Ground to Overhead
    Rest 3 minutes
    In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
    Wall Ball Shots
  • Conditioning:
    Every two minutes, for 6 minutes (3 sets):
    Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

 

  • 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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07 Apr WOD – Thursday 7 April 2016

WodBlog | Admin
CrossFitRest and Recovery

  • Skill and strength:
    Every 2 minutes, for 12 minutes:
    Minutes 1-2 & 7-8: Rope Climb x 2 ascents
    Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
    Minutes 5-6 & 11-12: Handstand Walk x 10 meters
  • WOD:
    Four rounds for time of:
    14 Alternating Kettlebell Snatch (24/16kg ) or barbell snatch 60/40kg
    14 Toes to Bar
    400 Meter 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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06 Apr WOD – Wednesday 6 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
Warm up: 800m Run
Inchworm
30 x Ring rows

  • Strength:
    Every minute, on the minute, for 8 minutes:
    Strict Shoulder Press x 1 rep
    Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95
    Then rest two minutes before starting…
    Every 2 minutes, for 6 minutes (3 sets) of:
    Strict Shoulder Press x 1 rep @ 95+%
  • JT:
    21-15-9 Handstand pushups, Ring dips, push ups – For Time
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1: 8-10 Supine Ring Rows @ 2111
    Minute 2: 45 Second Prone Plank Hold

 

  • 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 Apr WOD – Tuesday 5 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!
Warm up: 800m run
Sumo Squats x 1
Walking lunges x2
Mobility

  • Strength:
    Every two minutes, for 10 minutes (5 sets):
    Back Squat
    Set 1: 5 reps @ 45-55% of 1-RM Back Squat
    Set 2: 5 reps @ 55-65%
    Set 3: 3 reps @ 65-75%
    Set 4: 2 reps @ 75-85%
    Set 5: 2 reps @ 80-90%
    Every two minutes, for 4 minutes (2 sets):
    Back Squat x 10 reps @ 70-75%
  • WOD:
    Complete rounds of 21, 15 and 9 reps for time of:
    60/40kg Power Clean
    Chest-to-Bar Pull-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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04 Apr WOD – Monday 4 April 2016

WodBlog | Admin
CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:

    100 Kettlebell Swings
    100 Burpee Box Jump Overs
    100 Wall Ball Shots

  • 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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