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Wednesday October 14, 2015

Wednesday
Warm Up:
Death by KB Swings. 1 swing on the first minute, 2 swings on the second minute, 3 swings on the 3rd, etc... (10 rounds maximum)

Active rest: Complete as many of these as possible while you are waiting between sets:
5 push-ups
5 Cossack squat (each side)
5 Sit-up to pike
10 Forward/back jumping jacks  - start at 50 seconds
10 Bridge up
10 Elbows high and outside (PVC or Bar) - start at 1:26
10  Back Stroke (each arm)- Start at 8:19

Wod:

10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)(95/65)(65/45)
HSPUS (abmat)(pike)

Finisher:
3 rounds:
15 Hollow Rocks
30 sec plank each side plus full plank

Post wod:
Couch stretch - hip opener: 4 minutes each hip (8 minutes total)
Heavy met con prep: 2 minutes

Earlier Event: October 13
Tuesday October 13, 2015
Later Event: October 15
Thursday October 15, 2015