Thursday 160609

 

Great Balls of Fun

Great Balls of Fun

 

Dynamic Warm-Up – Mobility
Prepare for..

WOD
1st round

1 Min Max Effort Sled Push
1 Min ME Clapping Push ups
REST 4 Min
2nd round
1 Min ME Sled Push
1 Min ME T2B
REST 4 Min
3rd round
1 Min ME Sled Push
1 Min ME Sit Ups

*Scale weight of movement as needed for  Max Effort with mechanics.   Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level:
Recover, hydrate 6-8 mins after above WOD, then…
 see programming on white board.

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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