WOD – Friday 14 August 2015
CrossFitStrength & CompetitionRest and Recovery
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- WOD:
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (10/6kg)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (10/6kg)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
- A:
Every minute, on the minute, for 12 mintues:
Minute 1: Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2: Handstand Walk x 15-20 Meters
Minute 3: Unbroken Double-Unders x 50 reps - B:
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+ - C:
Strict Overhead Press
Set 1: 5 reps @ 80-85% of 1-RM
Set 2: 4 reps @ 85-90%
Set 3: 3 reps @ 90-95%
Set 4: 2 reps @ 95-98%
Rest 2 minutes between sets. - D:
Every 6 minutes, for 24 minutes (4 sets of)
Row 750 Meters
10/8 Muscle-Ups
This should take less than 5 minutes in every set. If thatâs not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.
- 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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