Weekly Recovery WOD & Thursday Mobility Session

To help athletes prepare for the open, we will be holding a mobility session from 5:30-6:30 pm on Thursday evenings at the gym! You can either work though the recovery WOD posted for the week or participate in a guided mobility session. This is a great opportunity to do some recovery work, especially if you are competing on Friday. The first session will happen this Thursday, 2/22. Even if you are not competing in the open, feel free to join! 


Mobilize traps (video start 0:34) with lacrosse ball and work on back flexibility laying on foam roller: 20s 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 (this will take time to open up)

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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