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Thursday, July 23, 2015

22
Jul

Thursday, July 23, 2015

Essentials

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
In Teams of 4 Complete 5 Rds For Total Meters Rowed:

  • :40 Seconds Rowing
  • :20 Seconds Rest
  • :40 Seconds Plank Hold
  • :20 Seconds Rest
  • :40 Seconds Hip Ext. Isometric Hold at top position
  • :20 Seconds Rest
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

  • 50 Russian KB Swings

Strength:

Skill:

WOD:
 

In Teams of 4 Complete 5 Rds For Total Meters Rowed:

  • :40 Seconds Rowing
  • :20 Seconds Rest
  • :40 Seconds Plank Hold
  • :20 Seconds Rest
  • :40 Seconds Hip Ext. Isometric Hold at top position
  • :20 Seconds Rest
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility

 

* 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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