Blog

WOD – Tuesday 19 January 2016

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:
    Three sets of:
    Bench Press x 6-8 reps @ 20X0
    Rest 15-20 seconds
    Dynamic Push-Ups x 10-12 reps @ 10X0
    Rest 2-3 minutes
  • WOD:
    Against a 4-minute running clock, perform the following:
    Row 500 Meters, Run 800m
    20 Wall Ball Shots 10kg/5kg
    Pull-Ups x Max Reps

    Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).

  • 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.
Share this: FacebooktwitterpinterestmailFacebooktwitterpinterestmail

No Comment