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5/16/16 Recovery

15
May

5/16/16 Recovery

RECOVERY WOD

Week of 5/16/15
Warmup
Limber- 11
Mobility/prehab
– Crossover Symmetry:
– Thoracic Extension:  10-15 w/foam roller
– Hamstring stretch with band: Accumulate 1 minute each side
Recovery
20 min EMOM (5 rounds)

  • MIn-1  Row easy (8-12 cal)
  • Min-2 100m Run/easy
  • Min-3 Jump rope (alt r/l)
  • Min-4 AirDyne Easy (8-12 cal)

Focus should be on a keeping a constant breathing rate for 20min,
Cooldown
– 3 rounds ,

  • 30 m Waiters Carry (15m R/ 15m L)
  • 30 Sec Plank (Rings)
  • 15 sec Hollow
  • 15 sec Arch