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27 Jul WOD – Wednesday 27 July 2022

CROSSFITREST AND RECOVERY

WOD:

AMRAP 28min
30 x KB Swings 24/16kg
20 x Wall Balls 10/7kg
10 x Burpees
200m 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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26 Jul WOD – Tuesday 26 July 2022

CROSSFITREST AND RECOVERY

Skill:
Handstand push ups

WOD:

Finish for Time 30min

25 x Box Jumps
25 x Handstand Push ups/ HS scale options / Push Press
25 x Ball Slams 10/7kg
100m Run

 

20 x Box Jumps
20 x Handstand push ups
20x Ball Slams
100m Run

 

15 x Box Jumps
15 x Handstand push ups
15x Ball Slams
100m Run

 

10 x Box Jumps
10 x Handstand push ups
10 x Ball Slams
100m Run

 

5 x Box Jumps
5 x Handstand push ups
5 x Ball slams
100m 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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25 Jul WOD – Monday 25 July 2022

CROSSFITREST AND RECOVERY

Skill:
Ring Muscle Ups

 

WOD:

AMRAP 18min

12 x Thrusters 50/35kg
6 x Ring Muscle ups / 12/8 x Chest to Bar pull-ups
12 x Hang Power Cleans

 

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 Jul WOD – Friday 22 July 2022

CROSSFITREST AND RECOVERY

Strength:

Deadlifts Heavy 3-5 reps
Bar muscle ups/ practice on bands or jumping

 

Workout of the Day:

16min AFAP

2 x Deadlifts
1 x Bar Muscle up/ chest to bar on Bands

 

Each round add 2 deadlifts and 1 bar muscle up.

 

 

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 Jul WOD – Thursday 21 July 2022

CROSSFITREST AND RECOVERY

Strength:

Split Jerks 3-3-3-3-3-3
Skipping in between.

 

Workout of the Day:

EMOM 12min
6 x Push Jerks/ Split Jerks 60/45kg
6 x Burpees

 

 

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 Jul WOD – Wednesday 20 July 2022

CROSSFITREST AND RECOVERY

Workout of the Day:

AMRAP 20min

30sec Side Plank right side
12 x Left arm DB Thrusters 22.5kg/ 16.5kg

30sec Side Plank left side
12 x Right arm DB Thrusters

*every 6min perform 30 KB swings 32/24kg

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 Jul WOD – Tuesday 19 July 2022

CROSSFITREST AND RECOVERY

Workout of the Day:

2 Rounds
480 Meter Run
40 HSPU
40 T2B
40 Wall Balls
40 Chest to Bars

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 Jul WOD – Monday 18 July 2022

CROSSFITREST AND RECOVERY

Strength:
Back Squats (20-25min)
Heavy 3 – 5 reps

WOD: 21-18-15-12-9- 6-3 (15min Cap)

Back Squats @60/40kg
Push ups
Double Unders x 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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15 Jul WOD – Friday 15 July 2022

CROSSFITREST AND RECOVERY

“NoPull”
5 Rounds For Time [20 Minute Time Cap]:

400/300 Meter Row/Run
2 Rope Climbs (15′)
10 Power Snatches (95/65)

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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14 Jul WOD – Thursday 14 July 2022

CROSSFITREST AND RECOVERY

“Nail Polish”
4 Rounds
Work 2min (perform as many reps as possible) rest 30 seconds between sets

Calorie Row
Max Toes to Bar
200m Run

Rest 2 Minutes 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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