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.
August 7 WOD
A. Christine – 13:03
500m Row – 2:07/2:16/2:16
12 DL @ 135# – All UB (not sure of my exact weight…know its right around 128-132)
21 BJ – All UB
***Previous times: 4/2019 – 12:45, 12/2018 – 13:17, 10/2018 – 12:54
B. 3 Sets
Posted Leg DL x 8-10 @ 3011 – 35# DBs x 10
BB Glute Bridges x 6-8 reps – 195# x 8, 215×8, 235×6
Side Plank x 60s
Quick trip home for first workout after becoming a dad.
Echo “Chief”
AMRAP 3x5min work/rest
35 echo calories
Max rounds of Chief #155
5 rounds
25 echo calories
Max Chief #185
4 + 1 clean
15 echo calories
Max Chief #205
4 rounds
Great job, and congratulations on becoming a dad! Welcome to the club!