SUNDAY WOD 5/31/15

30
May

SUNDAY WOD 5/31/15

SYL_3043
CrossFit WOD
PERFORMANCE + FITNESS

Recovery Day or Make Up a WOD you missed, or Boot Camp WOD
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.

 

 

Boot Camp WOD
INTENSITY

A.
For Time:
100 Singles or 50 Double Unders
40 Ab X Sit Ups
30 KB Swings
20 Box Jumps
10 Body Rope Pull+ 100m Sprint (Sprint after each full body rope pull. Start in laying down position, pull body up to standing, back down to laying down= 1 Rep)

B.
4 min EMOM
Buy in each min: 3 Pull Ups
Rest of Minute = ME Speed Skaters

-1 min rest-

C.
4 min EMOM
Buy in each min: 5 Push Ups
Rest of Min= 25 ft Shuttle Runs