On today’s WOD blog, below our Workout of the Day, you will see a recovery workout for the week. This workout can be done any day and time you’d like to do it. Feeling beat up from a few workouts but still want to come in and workout? The recovery workout is programmed for that very reason. You can always chat with the coaches and ask about making the WOD a recovery workout as well. We all love coming in as many times as we can, but recovery is how we make gains so feel free to take a day of from the programming and use the recovery workout as a way to help speed up your recovery. Each week there will be a recovery workout that you can choose to do at a time that is convenient for you.
WOD-
Every 1:30 x 6
2 Snatch grip deadlifts @ 120% of 1 rep power snatch
*Pause for 2 seconds below the knee
Rest 2:30 then,
Every 1:30 x 6
2 Muscle Snatch @ 65% – 70% of 1 rep power snatch
Rest 4:00 then,
As many rounds as possible in 10:00 of
20 Alternating dumbbell snatch 40#(25#)
10 Shuttle sprint box jumps 24″(20″)
Shuttle sprint box jump = 5 meter across, 5 meter back, 1 box jump x 10
Recovery workout of the week: This can be done any day during any
class you’d like to come to.
5:00 x 5 on the rower with 1:30 rest between
Keep rows at a conversation pace or if you have a heart rate
montior keep your HR below 140
Afther the rowing:
3 – 5 rounds of
20 Air squats (slow and controlled)
10 Up dog down dog flows
20 Banded pull aparts
20 Banded pass thrus
