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.
A. 18.0 – RX 4:53
** my cousin who is just getting into fitness also did it with me…using 15# DB 6:32
B. Partner WOD
4 rounds for each
Partner A runs 400m while Partner B holds plate OH
The switch until both have completed 4 rounds
Candy 35# plate
Cousin 10# plate
*** 5 jumping jacks each time the plate is lowered
Candy lowered plate twice in 2nd round and once in the 3rd & 4th
you blazed through this candy! i knew you would kill it
rest day
Is it bad to do like 20-30 mins of AB / Row?
In slow pace like 50-55 rpm or 2:00/500 m
Why would it be bad? All depends what your goals are but definitely can be a good thing