Weekly Recovery WOD

Mobilize traps (video :34s) with lacrosse ball and work on back flexibility laying on foam roller: 10s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force

Shoulder strengthening: 3 round of:

10 pull aparts

10 OH plate circles in each direction (clockwise and counter clockwise: 5# max weight)

Glutes/hips/lower back strengthening: 3 round of

10 monster walks each direction (red band!)

12 body wt. split squat (6/leg; back foot on bench if possible)

FIRE sequence: 3 rounds of:

12 PVC pipe sit ups (or hold arms overhead throughout situp)

1min waiter’s walk per arm

12 Russian twists

12 supermans

Hip stretch: happy baby (2min hold: do not force position)

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