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20 May WOD – Friday 20 May 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 20 minutes (10 sets) of:
    Clean x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Ground to Overhead (80kg/55kg)
    10 Burpees Over the Barbell
    15 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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19 May WOD – Thursday 19 May

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 12 minutes (6 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%

    Then rest two minutes before starting…

    Every 3 minutes, for 6 minutes (2 sets) of:
    Back Squat x 1 rep @ 101-105%

  • WOD:
    For time:
    50 Wall Ball Shots (10/7kg)
    25 Toes to Bar
    40 Wall Ball Shots
    20 Toes to Bar
    30 Wall Ball Shots
    15 Toes to Bar

  • 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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18 May WOD – Wednesday 18 May 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!

  • Gymnastics:
    Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
    Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents, peg board climbs
    (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
    Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
    (use partner assists to learn balance points and accumulate time upside down)
    Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

  • WOD:
    Three sets, for max reps/calories of:
    3 Minutes of Rowing (for Max Calories) or 800m run
    2 Minutes of Strict Handstand Push-Ups
    1 Minute of Strict Pull-Ups
    Rest 3 minutes

  • 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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17 May WOD – Tuesday 17 May 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 three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
    7 Burpee Box Jump-Overs (24″/20″)
    7 Thrusters (70/45 kgs)
    7 Chest-to-Bar Pull-Ups

    Rest until the running clock reaches 20:00, and then…

    In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
    9 Burpee Box Jump-Overs (24″/20″)
    9 Push Press (70/45kgs)
    9 Ring Dips

  • 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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16 May WOD – Monday 16 May 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 16 minutes (8 sets):
    Back Squat
    *Set 1 – 5 reps @ 55%
    *Set 2 – 5 reps @ 65%
    *Set 3 – 3 reps @ 75%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 2 reps @ 90%
    *Set 6 – 1 rep @ 95%
    *Set 7 – 2 reps @ 90%
    *Set 8 – 1 rep @ 90%
  • WOD:
    Three rounds for time of:
    Row 500 Meters/run 800
    10 Hang Squat Cleans (70/45 kgs)
    10 Alternating Front-Racked Reverse Lunges (70/45kg)

  • 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 May WOD – Friday 13 May 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:
    Snatch
    Every 2 minutes, for 20 minutes (10 sets):
    Snatch x 1.1
    (rest 10 seconds between singles)

    Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

  • WOD:
    For time:
    5 Power Snatches (70/50 kg)
    10 Box Jump-Overs (24″/20″)
    10 Power Snatches (60/40kg)
    20 Box Jump-Overs (24″/20″)
    15 Power Snatches (50/30 kg)
    30 Box Jump-Overs (24″/20″)

    Athletes may only use one barbell, and must switch out their own weights.

 

  • 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 May WOD – Thursday 12 May 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!

  • Gymnastics Conditioning:
    Every 2 minutes, for 18 minutes:

    Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

    Minutes 5-6, 11-12 & 17-18:
    L-Sit Hold x 45 seconds accumulated time

  • WOD:
    Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

    5 Burpee Toes to Bar
    (perform a burpee, immediately followed by a toes to bar)
    Run 400 Meters

    Max Reps of Bar Muscle-Ups or Chest-to-Bar Pull-Ups or Pull-Ups

    Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five 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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11 May WOD – Wednesday 11 May 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 16 minutes (8 sets of):
    Front Squat x 3-4 reps
    Goal is to increase load used last front squat session
  • WOD:
    For time:
    Row 1000 Meters/Run 1600m
    75 Kettlebell Swings 32/20kg
    50 Wall Ball Shots
  • Conditioning:
    Every minute, on the minute, for 6 minutes:
    Minute 1: Lean Away Pull-Ups x 3-4 reps @ 4111
    Minute 2: Bottom’s Up Kettlebell Carry x 25 yards 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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10 May WOD – Tuesday 10 May 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:
    Unsupported Seated Strict Press x 3-4 reps
    (sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
    Rest 60 seconds
    Alternating Pistols x 12-16 reps
    (practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
    Rest 60 seconds
  • WOD:
    Complete as many rounds and reps as possible in 12 minutes of:
    5 Strict Handstand Push-Ups
    10 Toes to Bar
    15 Ring Dips
    30 Double-Unders

 

  • 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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09 May WOD – Monday 9 May 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:
    “Dissecting Kelly”
    400 Meter Run
    30 Box Jumps (24″/20″)
    30 Wall Ball Shots (10/7kg.)

    Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

  • 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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