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18 July | WodBlog | Admin

WOD – Wednesday 18 July 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

Power Clean + Burpee Ladder
Add 1 PC and 1 Burpee each minute
Go as far as possible.
Power Cleans (155/115 lb.)

Do the gym programming (RX’d or competitor) for the day.
Rest 20 minutes
10 Rounds:
In 1 minute-
10 lateral burpees over bar
Max reps Snatch (155/105)
-Rest 2minutes between rounds-
– Goal is to get on the bar for snatches by the 30 second mark each round. Great scores will be an average of 6 or 7 snatches per round.

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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