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08 Sep WOD – Thursday 8 September 2022

CROSSFITREST AND RECOVERY

Hero WOD: Zachary Tellier

For time
10 burpees

 

10 burpees
25 push ups

 

10 burpees
25 push ups
50 lunges

 

10 burpees
25 push ups
50 lunges
100 sit ups

 

10 burpees
25 push ups
50 lunges
100 sit ups
150 air squats

 

Time cap: 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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07 Sep WOD – Wednesday 7 September 2022

CROSSFITREST AND RECOVERY

WOD
For time:

20 Squat Cleans (55/35)
20 Russian Kettlebell Swings (24/16)
20 Ring Rows
15 Squat Cleans (60/40)
15 Russian Kettlebell Swings
15 Pull ups
10 Squat Cleans (65/45)
10 Russian Kettlebell Swings
10 Chest 2 Bar pull ups
5 Squat Cleans (70/50)
5 Russian Kettlebell Swings
5 Bar Muscle 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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06 Sep WOD – Tuesday 6 September 2022

CROSSFITREST AND RECOVERY

WOD:
Bear Complex
5 Rounds
1 round = 5 Bear complexes

1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push Press Behind Neck

*athletes must hold on to bar for the entire 5 complexes / 1 round
*CANNOT do a cluster, squat clean or thruster

 

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 Sep WOD – Monday 5 September 2022

CROSSFITREST AND RECOVERY

Strength:
Front squats
3 – 3 – 3 – 3 – 3

 

WOD:
10 rounds
10 lateral burpees over DB
10 alt. hang snatches (22.5/15)

 

*every 90 seconds: 20 DU’s

 

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 Sep WOD – Friday 2 September 2022

CROSSFITREST AND RECOVERY

WOD:

Partner Karen

 

Accumulate 300 wall balls

 

P1: Wall balls
P2: Overhead plate hold (20/15kg)

 

*One partner works for 90 sec
30 sec to change between partners / rest

 

 

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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01 Sep WOD – Thursday 1 September 2022

CROSSFITREST AND RECOVERY

WOD:

7 Rounds for time
3 Rope climbs / 8 progressions
8 Toes 2 Bar
12 single DB weighted Step-ups (25/17.5)

 

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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31 Aug WOD – Wednesday 31 August 2022

CROSSFITREST AND RECOVERY

Strength:

Push press

5 – 5 – 5 – 5 – 5

 

WOD: 4 rounds
AMRAP 4 minutes

7 HSPU / 14 HRPU
7 Power cleans (55/35)

*1:00 rest between 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 Aug WOD – Tuesday 30 August 2022

CROSSFITREST AND RECOVERY

WOD:

2 Rounds for time

400m run
4 rounds of Cindy
400m run
Baby Isabelle – 15 power snatches (50/30)

 

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 Aug WOD – Monday 29 August 2022

CROSSFITREST AND RECOVERY

Strength:
Sumo Deadlifts
5 -5 – 3 – 3 – 1 – 1

 

WOD: AMRAP 12 minutes
5 x burpees to target
10 x alt jumping lunges
15 x Kettlebell Swings (24/16)

 

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 Aug WOD – Friday 26 August 2022

CROSSFITREST AND RECOVERY

WOD: For Time

 

10-12-16-20

Push Jerks

Burpee box jump overs

 

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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