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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
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.
400m run
27 SHSPU (14/13)
400m run
21 SHSPU (11/10)
400m run
15 SHSPU (ub)
*200m run penalty if you break before finishing the set.
12:22
June 26 WOD
A. Front Squats x 2 @ 32X1 – RAW
85#, 100, 110, 120, 125, 130×1, 130×1, 130×1
***Couldn’t keep the core tight to stand the second rep up on the last 3 sets…UGH!
B. 3 Rounds for time – 9:07
30 WB @ 14# – 10/and then all broken up for all sets
15 C2B – 2/singles for all sets
***Really wanted sub 9:00…next time…WB need daily work!
C. 3 Rounds
30s GHD face down Hold @ 15#
20 Standard sit ups
10 BB roll outs
30s GHD face up Hold @ 15#