Weekly Recovery WOD


Mobilize upper lats (video start 0:50) & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

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

10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 I, 1Y, 1T)

Glutes/hips/lower back strengthening: 3 round of

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

12 clams/side (with resistance band if possible)

FIRE sequence: 3 rounds of:

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

12 windmills (6/side; light to moderate KB)

10 KB around the worlds in each direction

3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings)

Hip stretch: dragon (2min per leg: do not force position; video start 0:37)

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