WOD – Wednesday 2 January 2019
CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY
Back Squat
5-5-5-5-5
Do the gym programming (RX’d or competitor) for the day.
Rest 10 minutes,
3 Rounds for time:
400m Run
100m Prowler sprint (light or empty)
– Goal is to finish under 6 minutes. You are going to have to go faster than is comfortable from the very beginning. The sled should be extremely light and be able to be pushed at a sprint.
For quality:
10 ascents (or attempts) of the Peg Board
-Substitute legless rope climbs from the seated position if you do not have access to a peg board.
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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