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.
July 1 WOD A. Back Squats – based off 180# 125# x 5, 140×3, 160×1, 135×8, 135×8, 135×8 ***20 standard sit ups between sets Was sooooo tempted to up the weight on the sets of 8…seemed a little easy…but stuck with the plan as I’m sure we will build on this in the upcoming weeks… B. AMRAP 9 min – 4 rounds + 9 reps 3 Thrusters @ 85# – UB but soooo slow 6 BOBB – LOVE 9 C2B – first round 2/2/2/1/1/1, the rest were singles ***having trouble getting back into front rack after being over head with… Read more »
Nice work on the squats! I never hit 8 reps on my sets. You did a great job on B too.
Holleyman Hero WOD
30 rounds
5 wall balls #20
3 SHSPU
1 Power Clean #225