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WOD – Friday 21 August 2015

CrossFitStrength & CompetitionRest and Recovery
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  • Conditioning:
    Four sets of:
    Walking Lunges with Kettlebells/ Barbell in Front squat or Back Squat position x 20 steps
    Rest 60 seconds between sets

    NOTE: If you think this will be easy, you’re not working with heavy enough weights. Make each set very challenging.

  • WOD:
    In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
    200m Run
    10 Burpees

 

  • Murph:
    For time:
    – 1 mile run
    – 100 pull ups
    – 200 push ups
    – 300 Squats
    – 1 mile 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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