Weekly Recovery WOD


Mobilize shoulder blades (infraspinatus; video min 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

20 second internal and external rotation static hold (video first 15s)

10 banded external rotations with arm bent 90° (substitute wall taps if no band; video start 8min)

Glutes/hips/lower back strengthening: 3 round of

16 fire hydrants (8/leg)

16 single legged good mornings (8/leg)

FIRE sequence: 3 rounds of:

12 hollow rock to super man (video start at 54s)

12 scissors

12 hanging around the worlds (6 in each direction; move legs in circular motion; video start at 45s-1:15)

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

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