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WOD – Wednesday 5 July 2017

CROSSFITSTRENGTH & COMPETITIONREST AND RECOVERY

AMRAP 12min

100m 1 Arm Waiter Carry – right arm (45/25lbs)
12 DB row in Plank – right arm
24 Air Squats
12 DB Row in Plank – left arm
100m 1 Arm Waiter Carry – left arm

To be done 60 minutes before class

For time:
10-8-6-4-2
Shoulder to overhead (225/155)
20-16-12-8-4
Burpees

– Goal is to hit as many of the barbell sets unbroken, as possible. Bar comes from on the ground, so the penalty for dropping it is maintained. Scale the weight if 10 unbroken is not possible. goal is to finish under 10 minutes.

Rest 10 minutes

For time:
20-10-5
DB Hang squat clean (50/35)
DB Push Press (50/35)

– Goal is to finish under 7 minutes, but put a 10 minute cap on this. The push press may be harder than anticipated following that last workout.

Do the gym programming (RX’d or competitor) for the day.

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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