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WOD – Monday 14 August 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Part 1:
bench press
3 x 8 reps

 

Part 2:
10 DB thrusters (50/35lbs)
20 lateral box jump overs (24/20″)
30 DB thrusters
60 double unders

Do the gym programming (RX’d or competitor) for the day.

Rest 15 minutes

3 rounds for quality:
25 Hip extensions
2 Rope climbs (L-sit)

– Hold a (25/15lb) plate on the hip extensions to add difficulty. The rope climbs will start and finish in the seated position. Compare to 7/7.

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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