Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility DrillsĀ and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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 ā€“ 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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Mike Slagle
Mike Slagle
January 19, 2020 12:51 pm

Sunday (no) Fun day with Fridayā€™s workout

Both sets of cals done in rower. 18 regular burpees since I did the whole workout in my basement.

Cals: 27, 25, 26, 26, 27
Lunges: done
Cals: 26, 26, 25, 25, 27
Burpees: done

I can see why people wanted to cash out after three rounds!

Candy Olkey
Candy Olkey
January 19, 2020 6:49 pm
Reply to  Mike Slagle

Great work Mike…this would have been tough for me to do 2 rows each round…u really held on great!

Candy Olkey
Candy Olkey
January 19, 2020 11:42 am

Saturdays WOD
Great WU + 10 min Row w/ Nasal Breathing
A. 5 Rounds for time – Done SOLO – 20:12 (43s slower than in July)
Run 400m – TM at 8-8.5 mph
10 DL @ 155# – all UB
15 Kipping pull ups – 10/5, UB, 10/5, 10/5, 8/4/3
B. 3 Sets
Full Ext Hold on Rings 20:10
Catch position hold on Rings 10:20
Chin over bar hold 20:10
***This definitely needs work!!
C. Seth’s Core Blast – 7:40
30 – 20 – 10
Sit Ups
Leg Levers
Side Crunches
Flutter Kicks

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