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.

  • Candy Olkey

    Lake workout
    A. 3 rounds for time – 48:17
    Run – approx 1.25 mile cross country
    10 alt DB snatch @ 30#
    20 roll to candlestick (no hands)
    30 ab mat sit ups
    2 min rest

    B. 6 min plank
    C. 5 min knee to opposite elbow march

  • JT

    A. Partner chipper with my wife
    70 airdyne calories
    70 pull ups/ring row
    70 deadlift 225/85
    70 GHD/sit up
    70 ring dips/ push ups
    70 OH walking lunges 35/0
    25:25. Yes I know there’s 6 of 70 but she wasn’t going to do 70 burpees to finish haha.

    B. Romwod and some Kstar stuff.

  • Michal

    1. Jog 1 hour + 5 burpee every 5 minutes.
    2. AMRAP 5: burpee.
    3. Romwod / foamroll.