Weekly Recovery WOD


Mobilize shoulder blades (infraspinatus; video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball (do against wall if floor is too intense)

Shoulder strengthening: 3 round of:

10 pull aparts (video first :20s)

12 shoulder abductions per arm ( video start at minute 2; bonus work at minute 2:20)

Glutes/hips/lower back strengthening: 3 round of

20s hold single leg glute bridge (each leg)

10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise; straighten leg if possible)

FIRE sequence: 3 rounds of:

12 jack knifes (level 1 in video)

Single-leg KB swap (5 passes on each foot)

12 bird dogs

12 Russian twists

Hip stretch: lizard (2min per leg: do not force position)

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