Thursday 160512

TBT  LCF New Years Eve Throwdown 2012

TBT
LCF New Years Eve Throwdown 2012

Dynamic Warm-Up – Mobility
Prepare for..

WOD: Partner Assault Me!
Teams of 2 for Cals

P1 ME Assault bike 45 sec
Switch
P2 ME Assault bike 45 sec
Repeat for 8 rounds each.
While P1 is working, P2 rests, and vise versa 
Score is teams totals number of Cals, after all rounds are complete.

 

COOL DOWN/RECOVERY:

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

C. MWOD: Sumo Your Groin

Groin flexion mob | Feat. Kelly Starrett | Ep. 258 | 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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