Blog

WOD – Wednesday 24 October 2018

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

30-20-10
Deadlifts (315/205 lb.)
Hang Power Cleans (225/155 lb.)
Shuttle Runs (20 m)

 

Do the gym programming (RX’d or competitor) for the day.
Yoke Carry
7 x 30ft.
-Find the heaviest yoke carry you can complete unbroken for 30ft.
3 rounds for quality:
15 Bulgarian split squat (each leg, 50/35 DB’s in the front rack position)
25 Hip extensions

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