WOD: April 5, 2018. Recovery Day!!

By: Michelle Stafford Leave a Comment

Action Video…Cathy throwing down yesterday and giving shuttle sprints her 100%!!


Our next Foundation’s Course starts Monday, April 9th!!!  If you have folks ready to make a positive change, then send them our way!!



* DROM: Dynamic Range of Motion 

* Mobility:  Glutes / Hip Flexors

* Bar Warm – Up / Movement Review:

  • Hanging Tuck Swivel
  • Leg Lift Circles
  • Inchworm

Recovery Flow WOD:

“Recovery DAY”

25 Min. AMRAP:

Teams of #2

400 Meter Team RUN @ 75%

  • 20 reps., Hang Tuck Swivel (Core Work)

300 Meter Team RUN @ 75%

  • 20 reps., Leg Lift Circles (Core Work)

200 Meter Team RUN @ 75%

  • 10 reps., Inchworm + 2 Sec. Hold (Core Work)

Measure: Rds + Reps.       /      CAP: N/A

Goal: Have fun and work together…. today is all about recovery and breathing, with focused core work. Athletes will perform the run at a 75% pace, focusing on breathing and moving well.  Athletes will ensure strong positions within core work to achieve maximum efficacy.  

Appropriate Scaling:  Athletes will be scaled to appropriate core progressions to allow for maximum efficacy. The run will be scaled in volume depending on the athlete’s current capacity. 

Post WOD Cool Down

* Pigeon Stretch 4 x 30sec. 
* Samson Stretch – 30 sec. x 2
* Seal Stretch – 30 sec. x 2
* Lateral Lunges / Hip Swings x 10 reps


“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles, and less than perfect conditions. So what? Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful.” — Mark Victor Hansen

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