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Thursday 140109

8
Jan

Thursday 140109

Essentials

Strength/Skill:
Warm up:
3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

3 Sets:

  • Single Arm DB Bent Over Row x 8-10 ea @2111
  • V-Ups x 10-15

Skill:

April (AKA Stacey’s) B-Day WOD:
AMRAP in 12 Minutes

  • 5 Burpee Pull Up
  • 10 DB Step Ups (Total)
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:
3 Sets:

  • :15 Sec Jumping Jack
  • :15 Sec Squat
  • :15 Sec Mountain Climber
  • :15 Sec Jump Squat

3 Sets:

  • :15 Sec Plank Hold
  • :15 Sec Superman Hold
  • :15 Sec Side Plank
  • :15 Sec Side Plank

Strength:

3 Sets:

  • Single Arm DB Bent Over Row x 8-10 ea @2111
  • V-Ups x 10-15

Skill:

April (AKA Stacey’s) B-Day WOD:
AMRAP in 12 Minutes

  • 5 Burpee Pull Up
  • 10 DB Step Ups (Total)
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) 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.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be 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.

Additional:
  • 10 Minutes Mobility

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