RECOVERY DAY THURSDAY
WORKOUT OF THE DAY
CONDITIONING
Running
400m @ moderate pace
200m @ easy pace
-then-
3 sets of:
100m @ hard pace
100m @ easy pace
* continue running, no stopping
STRENGTH
3 sets of:
12 Cossack Squats @ 20% of 1RM Back Squat
*1 sec pause at the bottom of each rep
20 Banded Hip Thrusts
OPTIONAL MOBILITY
3 sets of:
10m Ostrich Walk
20 sec Backbend on the floor or scale to Arrested Superman
-then-
5 min Squat
-then-
2 sets of:
1 min Couch Stretch on each leg
OPTIONAL FUNCTIONAL BODYBUILDING
3 sets of:
10 Front Rack Bulgarian Split Squats (each leg, using kettlebells)
30 sec Side Plank (each side)
-then-
Tricep Demolition
3 sets of:
12 Diamond Push-ups
10 Tricep Kick Backs
OPTIONAL ZUU
In pairs, 3 rounds each of:
1 lap Gorillas whilst partner Kick Sits
-then-
3 rounds of:
20 Push-ups whilst partner holds plank
-then-
3 rounds each of:
10 Frogs
5 Explodes
whilst partner rests
Posted on August 8, 2019, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Masters Training, Meadowbank, MetCon, Personal training, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde, ZUU. Bookmark the permalink. Comments Off on RECOVERY DAY THURSDAY.