Recovery Day

A. Maintenance
* Choose 2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 15 minutes with them (5 each).

B. Food Prep
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week ahead. Get with a coach asap for a nutritional consult if you are yet to be aware of what those foods and quantities are. 

C. Athlete Journal
* Review last week’s entries in your journal. Look for discrepancies in your attendance and performance that you can focus on this week. That could mean you didn’t show up enough, you logged your workouts poorly (rushed or vague notes), or you physically had an off week and could perform better in the week to follow. TAKE ADVANTAGE OF EVERY OPPORTUNITY IN FRONT OF YOU!

*Some details inspired by Invictus

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091617

Teams of 2
On the following timed schedule:
0-3 400m run buy-in then AMRAP
DL @ 225/155 (1W1R)
3-5 rest 2 min
5-13 AMRAP8 (1W1R)
40 Squats
30 Situps
20 Pushups
10 Pullups
*Each partner does all reps
13-15 rest 2 min
15-18 AMRAP3
Russian Kettlebell Swings
1 works 1 hangs from bar
*reps don’t count unless partner is hanging

Recovery Day

A. Maintenance
* Choose 2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10 minutes with them (5 each).
* Choose 3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 15 minutes with them (5 each).

B. Food Prep
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week ahead. Get with a coach asap for a nutritional consult if you are yet to be aware of what those foods and quantities are. 

C. Athlete Journal
* Review last week’s entries in your journal. Look for discrepancies in your attendance and performance that you can focus on this week. That could mean you didn’t show up enough, you logged your workouts poorly (rushed or vague notes), or you physically had an off week and could perform better in the week to follow. TAKE ADVANTAGE OF EVERY OPPORTUNITY IN FRONT OF YOU!

*Some details inspired by Invictus

090917

With a partner
For time:
5 Rounds each of
1 Suicide
10 DB Snatches each arm
then
4 Rounds each of
200m Row
10 SDHP
then
3 Rounds each of
1 Suicide
5 Burpee Box Jumps
then
2 Rounds each of
400m Run
10 KBS
10 Hand Release Pushups
then
1 Round each of
800m Run
20 KBS
20 Burpees
*1 work 1 rest throughout, EXCEPT FOR THE LAST ROUND