Thursday 160505

Bama

Bama

Class time change :
Tuesday & Thursday Speed and Agility classes are at 5:15pm effective 2 May. 

Dynamic Warm-Up – Mobility
Prepare for..

A.
BB Skill:
Bear Complex

WOD:
B.
3 Rounds for Max “Bear” Reps
90 seconds of work, 3 minutes rest of:
12 Russian KB Swings -pick a weight you can go unbroken
8 Burpees
Max bear barbell complex-pick a weight you can go unbroken for the
time remaining

COOL DOWN/RECOVERY:

*Scale weight of movement as needed for progression and smooth unbroken speed through each Round of  A & B.  Ask your coach for help.

C. MWOD:
CFJ KStarr 2Min Shoulder mobility drills Part4.mov – Manchester Personal Trainer

Mind Your Shoulder Internal Rotation business | Feat. Kelly Starrett | Ep. 229 | MobilityWOD

Competitors or athletes wanting to improve your Fitness level:   Active Recovery Day or do MWOD.

C.
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.

D.
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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