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.
Did Friday’s WOD.
Back squats x 2
179, 180, 190, 195
190 x 3
B. 6 min AMRAP
3 thrusters
6 TTB
9 KBS 24kg
6 rounds + 1
Scaled to 85#
10 SCTB
10 SHSPU
BMU – with bands
Crushed it, solid work
Strict “Bradshaw” 10 rounds for time:
3 HSPU, 6 Deadlift #225, 12 pull ups, 24 double under.
24:28
I quickly regretted going strict. Forearms and hands kill from KBS earlier.
A. ROMWOD
B. 7,8 km run in 55 Min
C. 20 min standing in a lake (to recover my legs)