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15 May | WodBlog | Admin

WOD – Tuesday 15 May 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

EMOM 20 min.

Odd Minute
16 Front Rack Dble KB Lunges (24/16 kg.)

Even Minute
45 sec. Iron Cross Hold with Load (10/5 lb.)

To be done 60 minutes before class
Power Snatch
2-2-2-2-2
– Work up to a heavy double and practice making consistent reps at that weight. Primarily focusing on footwork and having a consistent landing position.
For time:
100 Wallball (20/14)
50 Toes to bar
50 Wall ball (20/14)
25 Toes to bar
– Goal is to finish in under 12 minutes or with great times under 10. Try to hit those wallballs in big sets as the toes to bar will break down with fatigue and slow you down.
Do the gym programming (RX’d or competitor) for the day.

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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