WOD – Thursday 24 September 2015
Strength & CompetitionRest and Recovery
BOX IS CLOSED – HAPPY HERITAGE DAY
- A:
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk - B:
Back Squat
*Set 1: 5 reps @ 75%
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 85%
*Set 4: 5 reps @ 80%
*Set 5: 3 reps @ 85%
*Set 6: 1 rep @ 90%
*Set 7: 5 reps @ 85%
*Set 8: 3 reps @ 90%
*Set 9: 1 rep @ 95%
Rest as needed between sets. - C:
Every 4 minutes, for 20 minutes (5 sets), for times:
15/10 Calories of Assault Air Bike/ ROW
3 Hang Squat Cleans (100/75 kg)
2 Shoulder to Overhead (100/75kgs)SCORE WEIGHT USED
- D:
Five sets of:
Nose-to-Wall Handstand Push-Ups x 5 reps
Nose-to-Wall Handstand Hold x 30 seconds
Strict Ring Pull-Ups x 10 reps
Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.
- 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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