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WOD – Tuesday 1 December 2015

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:
    Push Press x 2-4 reps
    Rest 60 seconds
    Plank from Rings x 60-90 seconds
    Rest 60 seconds
  • WOD:
    4 minute EMOM for 16 minutes (4 sets)
    Work for 2 minutes, rest 2 minutes

    15 pull-ups
    Max rep thrusters

    Score max rep thrusters in the 2 minute window, then rest 2 minutes

  • 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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