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.
Berlin Throwdown online qualifier 17.1
5 sets for time of:
30 WBS (9kg)
20 pull-ups
18:23
Did Optional Conditioning from Friday. Paces were all between 2:10-2:15 for every 400m lap besides lap 7. Total time was 26:58. Running is feeling better
“Linda” rx weights power clean instead of squat clean 11:28 ran 3 miles
Dude that’s an impressive time for Linda
Thanks I’m used to doing it rx+ as my partner is 40lbs heavier than me. Definitely took me to a dark place
Hi everyone! Well, we managed to snag a top five finish at yesterday’s throwdown. Here we are after a LONG day of events. Thank you for the awesome training and online community support! See you all back this week!
Congrats!
Way to go!
Awesome!! Congrats you two!
congrats!
Missed out on the May 4th wod and had to try it. 10m AMRAP 1deadlift 1 hang power clean 1 front squat 1 push press #115 with 5 burpees every time the bar is dropped.
Got 30 rounds even.
Nice! Can’t miss that one. 🙂 We do it a few times a year so record your score to compare.
I did Week 5 of the BSS program today:
Four Sets:
BSS x 10 (left) w/ 50# DBs
Rest 60 seconds
BSS x 10 (right) w/ 50# DBs
Rest 60 seconds
Ring Rows x 10
Rest 60 seconds
Supplemental Work:
CrossOver Symmetry Iron Scaps
Banded Scissors
Yesterday’s wod with a partner structured like this:
AMRAP 24 min aternating movements
20 burpees (partner is hanging from bar)
20 wallballs (partner has 1 light db overhead alternating arm)
20 anchored sit ups (partner is resting)
Score: 8 rounds + 54 reps
Then shoulder mobility work: seated db external rotations 3×15