Thursday 160211

 

Brandon C

Brandon C

YOGA tonight at 7:15 with YOGI Sara B!

Dynamic Warm-Up – Mobility
Prepare for..

WOD:“20/20 Prime Time”
15 min AMRAP

20 Calorie Assault Bike/
20 Push Press 95/65 75/55 65/45
*Scale weight, movements and reps as needed for progression and smooth speed through rds of “20/20″. Ask your coach for help.

MWOD: Shoulders..
Best internal rotation fix | Feat. Kelly Starrett | MobilityWOD


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… Prepare for Lurong Dead Sprint WOD
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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