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.

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Nathan
Nathan
December 5, 2016 9:34 am

So…I’m behind every week and only had 25 mins yesterday (rest day was Saturday)…so here’s what I did: DECEMBER 3, 2016 – COMPETITION COMPETITION A. Two sets of: Row 500 Meters @ 70% of 500m PR Pace 50-Foot Handstand Walk 15 Strict Handstand Push-Ups 50-Foot Handstand Walk Row 500 Meters @ 80% of 500m PR Pace Rest as needed I have no idea what my 100% of 500m Row is so I just tried to finish the rows between 2:00-2:15, which I was able to do. I am super pumped that I can walk on my hands now – for… Read more »

Kyle Cremeans
Kyle Cremeans
December 4, 2016 2:29 pm

So for the workouts of the day do you complete everything listed? As in A, B, & C.

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