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WOD – Friday 8 January 2016

CrossFitRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Four sets of:
    Weighted Pull-Up x 2-3 reps @ 21X0
    Rest 15-20 seconds
    Strict Pull-Up x Max Reps @ 20X0
    Rest 15-20 seconds
    L-Sit x 30-45 seconds (accumulated)
    Rest 2 minutes

    SCORE MAX REPS PULL UPS

  • WOD:
    In teams of two, complete four rounds for time of:
    30 Renegade Ring Rows
    400 Meter Run
    (Partition the reps however you see fit, and stay with your partner on the 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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