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30 April | WodBlog | Admin

WOD – Monday 30 April 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Super Awesome Surprise WOD!

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
For quality:
Pull-up complex
5 strict, 5 kipping, 5 chest to bar, 5 bar muscle ups
– take 6 attempts to get as far into the complex as possible without coming off the bar.
4 Rounds for individual times:
1,000m Row
-Goal is to complete each interval at the fastest, most consistent pace possible. Try not to have more than a 10 second difference between the first and last interval.

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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