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.
Really low energy yesterday, so took yesterday off. Doing Murph tomorrow, so didn’t want to do a WOD with 2 miles of running today, so did: A – bench press 6×2 @ 115# (80% would have been 110#, which I knew, but then, for some unknown reason, I put 115# on the bar; felt heavy but doable). 90 sec rest between efforts. B – did “Nancy,” which I missed when it was programmed 10 days ago. OHS while breathing hard have always been a huge goat for me. My Nancy PR from 2 years ago was 22:37. Today, I improved… Read more »
Awesome improvement!!
Did class (took it easy), yoga and Wim Hof stuff. Great AR day. 🙂
Team 4 : 150 wall balls – 100 burpees over box – 60 sand ball clean ( 40 kg) 2 running – 2 working
Sunday swim with wife and Murph early am before our Athletes go tomorrow ?
– ROMWOD
– 7,6 km run
– 10min in a 19°C lake (to recover my legs).