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04 May WOD – Thursday 4 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill
Renegade Rows
5 x 5/5

 

WOD: For time

Buy in: 15 Chest 2 Bar Pull ups

Then: 5 Rounds
30 DU’s / 90 SU
10 Power Snatches (60/45)
5 Squat Snatches (60/45)

Buy out: 15 Chest 2 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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03 May WOD – Wednesday 3 May 2023

CROSSFITREST AND RECOVERY

WOD: AMRAP 40 minutes
with a partner – I go – You go

 

Every 2 minutes:
8 Wall Balls
8 Deadlifts (40/30)
8 Power Cleans (40/30)
8 STOH (40/30)
max calorie row in remaining time

 

Switch partners every 2 minutes
Score is calories rowed

 

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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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02 May WOD – Tuesday 2 May 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Back Squat
1 rep max

WOD: AMRAP 12 minutes
15 Slam Balls
10 Push ups
5 Burpee Pull ups

 

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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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28 Apr WOD – Friday 28 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Work up to heavy Power Clean for the day

 

WOD: For Quality
50 touch & go Power Cleans
50 touch & go Push Jerks
50 touch & go Power Cleans & Push Jerks

 

All 3 exercises need to be done in sets of 5 reps. Barbell at 50% of 1 RM Clean & Jerk

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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26 Apr WOD – Wednesday 26 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill: EMOM x 12 (6 rounds)

1: 6 strict pull ups (add to body weight if 6 reps is too light)
2: :45 sec weighted plank hold

 

WOD: 4 rounds for time
400m run
21 alt DB snatch
15 single arm overhead lunges
9 burpees over DB

DB= 22.5/15 kg

 

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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25 Apr WOD – Tuesday 25 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Push Press
6 x 3 @ 70-75%

 

WOD: AMRAP 20 minutes
5 Thrusters (60/40)
10m Handstand Walk
15 GHD / Anchored sit 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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24 Apr WOD – Monday 24 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Back Squats (7/8)
7 x 3 @ 80%

 

WOD. With a partner:
500-400-300-200-100m Row (each)
partner holds Kettlebell in front rack (2 x 24/16kg)

 

*5 burpee penalty for each partner every time the KB is dropped

 

**rower may not accumulate meters unless KB’s are racked

 

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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21 Apr WOD – Friday 21 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Overhead Squats
work up to heavy 3 reps for the day

 

 

WOD: For time

Buy in: 400m Run

 

8 rounds:
10 Feet elevated Push-ups on Box
10 Toes 2 Bar
10 Box Jump Overs

 

Buy out: 400m 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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20 Apr WOD – Thursday 20 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill
Bent Over Rows
5 x 5

 

WOD: For time
30 Pull ups
3 Rounds of Dumbbell DT
20 Chest 2 Bar
2 Rounds of DB DT
10 Bar Muscle-ups
1 round of DB DT

Dumbbell DT (2 x 22.5/15kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

 

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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19 Apr WOD – Wednesday 19 April 2023

CROSSFITREST AND RECOVERY

Strength & Skill
Back Squats week 6/8
3 x 1 @ 90%

 

WOD: AMRAP 15 minutes
7 HSPU / 14 HRPU
14 Kettlebell Swings
21 DU’s / 63 SU

 

 

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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