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.
14 min amrap
25 pullups
25 burpees
100 du
2+36
Got a nice sweat going.
Warm up – 50 DU’s (took 4 tries to get 12..then hit 51 UB for a new PR) A. OH Rev. Lunges @ 31X1 55# x 20, 65 x 16, 75 x 10 ***5 Neg. HSPU with as close to an 8s decent between sets B. OH walking Lunges @ 31X1 x 40′ 55#, 65, 75 ***5 SHSPU between sets C. MU Progression D. Ab work – 3 Sets of Bar Roll Outs x 10 GHD Waddles x 60s Weighted OH Sit Ups x 10 (10# DB each hand) DB Windmills x 10 each side (20# DB) Standing BB Teeter… Read more »
Rest day
Looked for a partner WOD to do with my wife that I didn’t need to scale for shoulder… 1. 14 rounds +4 pull ups (she did ring rows and she used a 25# kb, I used 53#) 2. 5 rounds +250 m row (20″ box) AUGUST 26, 2017 – FITNESS FITNESS In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of: 5 Strict Pull-Ups 10 Goblet Squats Rest exactly five minutes, and then . . . In teams of two, with only one partner working at… Read more »
20 minute jog. Nothing difficult. Gotta good sweat on. Lol
Sometimes that’s just what the body needs!!
Tried a 5km row today for the first time. Goal was sub 20:00.
Score: 19:39.5
Had to fight hard, that was very painful but worth it
Good work Joey!
Thanks!
Awesome rowing!!
Thank you!