Thursday 160128

Bones heal, pain is temporary, and chicks dig scars-“Evel Knievel”

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
15 min AMRAP
10 Kettlebell Swings green/blue, blue/yellow, yellow/orange
10 Goblet Squats
10 Turkish Get-Ups (5 each side)

MWOD: Psoas & Hips

*Scale weight, movements and reps as needed for progression and smooth speed through the E2MOM & AMRAP. Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recovery Day. or make up WOD from the week if missed a training day.

Recovery Day
A.
Mobility and Maintenance
* Complete MWOD

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..



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