5-5-5-5

Complete 2 Laps of the handstand walk course:
25′ Handstand Walk Forward
15′ Handstand Walk Sideways (leading with right side)
25′ Handstand Walk Backwards
15′ Handstand Walk Sideways (leading with left side)

Keep track of total time, and the number of times you come down.

Final WOD ISD Scegli e prova uno dei WOD delle finali.

60 Minute Run
Run out 30 minutes, Run back 30 minutes

Two part test:
Total distance covered
and
How close you get to the start point at the end.

Active Recovery Day
Swimming Workouts Provided by Heidi Fearon
A.
100 Meter Warm-Up Swim

Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
50 Meters – kick for a count of 3 (one-one thousand, two-one thousand, three-one thousand) and then take 3 arm strokes, repeat for the whole 50 meters
Rest 30 seconds between 50 Meter efforts

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

and then, notice times throughout the percentage efforts…

Four sets of:
50 Meters @ 70% effort
Rest 60 seconds

Every minute, on the minute, for 8 minutes:
25 Meters
(focus of these 25 meter sprints is tucked chin and rotation of head to breathe – one goggle in the water, one goggle out of the water)

100 Meter Warm Down

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength

Press

2-2-2-2-2-2-max reps 70%

linear progression

Press 3 * 5 (+2.5kg)
Squat 3 * 5 (2.5kg)

WOD

In Pairs for time:

12-8-6-4-2

Synchro pull-ups
Synchro burpees

Scalings:

Porch Dawgs

12-8-6-4-2

Synchro jumping pull-ups
Synchro burpees

Puppies

Synchro slam ball
Synchro burpees

60 m

1x80kg plus kelkka
1x95kg plus kelkka
1x105kg plus kelkka

30 m

1x60kg spurtti

WOD
5rds
15x sit up
30x DU/lateral jump
15x air squat
30x DU/lateral jump

Tempaus 3 x 2