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04 May | WodBlog | Admin

WOD – Friday 4 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

FITNESS TESTING #2

 

Weightlifting
1RM Clean and Jerk

 

Monostructural
1 Mile Run

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For time:
100m Farmer carry (70/53 KB each hand)
80 Wallball (20/14)
100m Farmer carry (70/53 KB each hand)
60 KB swing (70/53)
100m Farmer carry (70/53 KB each hand)
40 KB Push Press (70/53 KB each hand)
100m Farmer carry (70/53 KB each hand)
20 Deadlift (315/225)
100m Farmer carry (70/53 KB each hand)
– Goal is to finish under 16 minutes. Challenge yourself and see if you can complete the farmer carry unbroken each time.

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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