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31 Mar WOD – Friday 31 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill:

Bulgarian split squats
4 x 8 each side

 

WOD: 4 rounds
Every 5 minutes complete:
3 Rope climbs
20 Anchored/ GHD sit ups
12 x Pull ups
12x Cal Row/AB

Score is total pull ups across the 4 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.

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30 Mar WOD – Thursday 30 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill:
Jerks off the rack
5 x 5

WOD
For time:
0:00 – 4:00
400m run + max jerks in remaining time (50/35)

 

Rest 2:00

 

6:00 – 10:00
600m run + max jerks

 

Rest 2:00

 

13:00 – 19:00
800m run + max 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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29 Mar WOD – Wednesday 29 March 2023

CROSSFITREST AND RECOVERY

WOD: 5 rounds for time
5 double DB Clean & Jerk (2 x 20/15)
10 double DB Front Rack Walking Lunges
20 Ring Rows inverted
75 DUs

 

 

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 Mar WOD – Tuesday 28 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Week 3/8 Squats
Back squats
5 x 7 @ 70%

 

WOD: For 15 minutes
Toes-to-Bar Ladder + Burpees

Perform one Toes-to-Bar the first minute, followed by max reps Burpees. Perform two Toes-to-Bars the second minute + max reps Burpees. Perform three Toes-to-Bars the third minute + max reps Burpees, continuing for 15 minutes or until failure to complete the Toes-to-Bars within the minute.

 

 

 

 

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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27 Mar WOD – Monday 27 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill
E3MOM x 5 rounds
4 Squat snatches
3 Drop snatches
2 Overhead Squats

WOD
10 – 9 – 8 – 7….etc…1
Snatches @ 60%
Cal machine

*200m run penalty if you miss a snatch

 

 

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 Mar WOD – Friday 24 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Week 2/8 Squats
Pause Front Squats
Work up to a heavy double for the day
Pause at least 3 seconds at the bottom

 

WOD: EMOM x 24
1 – 200 / 175m row
2 – 10 lateral burpees over bar
3 – Max Wall Balls
4 – Rest
6 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.

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23 Mar WOD – Thursday 23 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Barbell bent over row

6 x 8

WOD: 5 rounds
10 Dips
10 DB box step overs (1 x 30/22.5)
25 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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22 Mar WOD – Wednesday 22 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill

EMOM 12 minutes
Odd minute: 3 Deadlifts @ 80%
Even minute: 3 Shoulder to Overhead @ 80%
use 2 bars

 

WOD: AMRAP 12 minutes
15 Chest 2 Bar Pullups
40 Thrusters (20/15)
100 DUs

 

 

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 Mar WOD – Monday 20 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Week 2/8 Squats
Back squats @ 75% 7 x 3

 

WOD: AMRAP 10 minutes
10 Jumping Lunges
8 Push ups
30 second L-sit hold

 

Rest 2-3 minutes

 

EMOM 10 (every 30 seconds)
1 Squat Clean @ 70/80%

 

 

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 Mar WOD – Friday 17 March 2023

CROSSFITREST AND RECOVERY

Strength & Skill
Heavy box step ups – 4 x 8/8
Kettlebell Romanian Deadlift – 4 x 6/6

 

WOD: EMOM 10 minutes
1 Clean Pull
1 Hang Power Clean
1 Squat Clean
@ 60-70%

 

Rest 2-3 minutes

 

EMOM 10 (every 30 seconds)
1 Squat Clean @ 70/80%

 

 

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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