Recovery Day
A.
Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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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Laura Tobias
Laura Tobias
March 23, 2015 4:57 pm

A. redid 15.4 on sunday. got 118 reps on friday, only 117 on sunday. should have waited till monday, shoulders/neck were still sore.
B. did accessory work from saturday – 3 x 8 GH raises; 3 x 8 bent over barbell rows @ 63, 68, 73#

Matt Beals (6'1", 200, 48)
Matt Beals (6'1", 200, 48)
March 23, 2015 11:43 am

15.4: 109 , happy

Ksenia McCrosson (NW)
Ksenia McCrosson (NW)
March 23, 2015 7:50 am

Friday 15.4 – 89 reps
Sunday 15.4 redo – 106 reps

I’m so glad I repeated this workout. I had a much better strategy the second time, broke up my HSPU much earlier and more frequently. It worked well. Felt much better the second time around.

Brigham Abbott
Brigham Abbott
March 22, 2015 2:23 pm

Friday: 15.4- 94.
Sunday: 15.4 redo- 100.

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March 22, 2015 1:55 pm

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Taylor Fancher
Taylor Fancher
March 22, 2015 1:41 pm

15.4- 120
15.4 redo- 129
I’d do it again tomorrow if my neck wasn’t already killing me.

Fanney Sigurgeirsdóttir
Fanney Sigurgeirsdóttir
March 22, 2015 10:17 am

Redid the open 15.4 today, I did 70 reps on friday, today 85reps! 🙂 Really happy. Did split cleans throughout the whole workout.

Justin
Justin
March 22, 2015 11:05 am

Great job Fanney! You used 10lbs more than I did and equaled my reps on the first try and crushed them on the second. I might have to redo with the women’s weight to try and outdo you!

Fanney Sigurgeirsdóttir
Fanney Sigurgeirsdóttir
March 22, 2015 12:40 pm
Reply to  Justin

Thanks Justin!

Justin
Justin
March 22, 2015 9:00 am

Did the Open workout scaled to 115#
5 full rounds, 70 total reps

Nick
Nick
March 22, 2015 8:27 am

Missed Back Squats day and yesterdays wod so I made them up today:

A. BS 6@ 220, 4@250, 2@285, 2@300, 1@315–2@300
B. 3 rds of 500M row and 8FS @205# FS from ground W/ 1:1 rest
3:27, 3:24, 3:26
3 rds of 500m row and 8 thrusters @135# w/1:1 rest
2:36, 2:41, 2:38

Great day, glad I got it all in!

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