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14 July | WodBlog | Admin

WOD – Thursday 14 July 2016

CrossFitRest and Recovery
  • Strength and skill:
    Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

    Followed immediately by…

    Every two minutes, for 10 minutes (5 sets):
    Jerk x 1 rep

    Build to today’s heavy single.

  • WOD:
    Three rounds for time of:
    15 Push Press (60/45 kgs)
    15 Strict Pull-Ups
    30 Double-Unders

  • 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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