17 Dec WOD – Thursday 17 December 2015
WodBlog | AdminCrossFitBeach WODRest 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, alternating each movement, complete ten rounds of:
10 Hang “Clusters” 60/35kg
10 Burpees
Run 400 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc. A “Cluster” is a Clean into a Thruster)
- WOD:
10 rounds for time:
200-300m run around and under white bridge and back
10 reverse lunges each side (jump change preferable)
10 sit ups
10 burpees (no clap)* the 200-300m should be performed at about 75-80% intensity which should allow enough recovery to perform 10 rounds.
- 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.
