Active Recovery Day
If you are sore, take a complete rest day as the end of this week will be pretty tough on a lot of you. If you are feeling spicy then do the following for active recovery:Work Capacity: For time:
* Row 2,000 m
* Run 1,600 m (1 mile)
Skill Work: 3 Rounds of:
* 50x Hollow Rocks
* 50x GHD Hip Extensions
Post results to comments or enjoy the day off.
12' Amrap: 5 Burpees / 15 Double-Unders.
ReplyDelete22Rds+2Burpees. This was good for me.
Hit Hollow rocks and GHD Sit-ups. GHDs are tough on me after not having done them in a while.
Rowed around 2400M at an easy pace.
This Morning:
For time: 12-9-6: Muscle-ups / Squat Clean Thrusters 135#
9:39, this was rough I failed about 3-4 muscle-ups and they are really hit or miss with me lately. Squat Cleans were broken into sets of 3 touch and go.
Did EMOTM 10': 5 C2B / 8 Ring Dips.
Dips got tough at the end I couldn't go unbroken. C2B butterfly started going at the end also.
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ReplyDeleteDid the first portion last night.
ReplyDeleteAlso forgot to post the strength:
Did only 3 sets cause of time constraints and I did 8 Strict C2B pull-ups and Good Mornings with 165#.