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WOD – Wednesday 20 January 2016

CrossFitRest and Recovery
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  • WOD:
    In teams of two, you and your partner move through five stations trying to score as many reps as possible in the following movements:

    60 seconds of Kettlebell Swings
    60 seconds of Rest
    60 seconds of Push-Ups
    60 seconds of Rest
    60 seconds of Box Jump Overs
    60 seconds of Rest
    60 seconds of Burpees
    60 seconds of Rest
    60 seconds of Anchored Sit-Ups
    60 seconds of Rest

    One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

 

  • 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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