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WOD – Wednesday 15 July 2015

CrossFitStrength & CompetitionRest and Recovery
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  • Skill and Strength:
    Every minute, on the minute, for 15 minutes:
    Minute 1: 40 Double-Unders
    Minute 2: 6-8 Strict L-Seated Ring Pull-Ups
    Minute 3: 3-4 Wall Climbs
  • WOD:
    Four sets for max reps against a 3 minute running clock of:
    Run 100 Meters
    10 Toes to Bar
    10 Kettlebell Swings (32/24 kg)
    Rest 3 minutes between sets.

 

  • A:
    Bench Press
    * Set 1: 50% of possible 1RM x 5 reps
    * Set 2: 75% of possible 1RM x 3 reps
    * Set 3: 85% of possible 1RM x 1 rep
    * Set 4: 90-95% of possible 1RM x 1 rep
    * Set 5: Test 1RM
    * Set 6 (optional): Exceed Set 5 weight
  • B:
    Take 5-8 minutes to build to a 3RM Overhead Weighted Pistol (barbell)

    Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.

    You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.

  • C:
    For max reps:
    Bench Press x Max Reps @ 85% of today’s 1RM
    Complete 2 sets. Rest 3-4 min between each set
  • D:
    Complete 120 Wall Ball Shots in as few sets as possible:
    Unbroken Wall Ball Shots (10/7.5 kg) x Max Reps
    Rest EXACTLY 60 seconds
    Goal is 3 sets or fewer. Note total sets taken and total time to complete 120 reps.

 

  • 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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