Recovery Day
A.
Mobility and Maintenance
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* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility DrillsĀ and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility DrillsĀ 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
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* Different for everyone ā 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.
Box wod first
12 min amrap: 200m hill run 25 AS
Completed 7 rds
2 hrs later did:
A. Shoulder warm up
B. Gymnx drills from yesterday (baby butterflies, hs work)
C. From yesterday: 3RFT (40 DU 30 WB 20 T2b) in 11:33. T2b really slowed me down esp last round
D. From Friday: 21-15-9 ohs/c2b in 8:02
Fried at this point but really need to practice c2b. Ended up doing mostly singles so Amy not have been terribly productive.
Accessory/Grunt work make-up:
A. Bar muscle up EMOM progression to 1.1.1 – Done
B. Rear+Side Delt Raises – 15s
No sand bags – 135 back squat 4×30
3x40m Yoke carries @ 325
C. 4 sets for times: 40′ prowler/15xT2B/40′ prowler
150# – 0:53
195# – 0:58
240# – 1:02
240# – 1:04
D. ROMWOD
Running:
10 km in 1:02:30 h
Completed part of yesterdays WOD today, had stuff on yesterday
DMA- Done for 2 sets
A. Really good drills, feel a lot stronger in the handstand position.
B1. 15:55
Finished for the day after this