5 / 6 / 2014

Pre WOD
General Warm-up and Core Work.  Banded Shoulder work for overhead positioning and Hollow Body work for HSPU performance.  Couch stretch for the hips.

EMOM 12 minutes
3 -5 HSPU

Rest 2 minutes

3 Person Team
Amrap 7 minutes
5 – 10 – 15 – 10 – 5
K Bell Swings, 1.5 / 1

HSPU!!  We really want to focus on nice consistent unbroken sets every minute.  Pick your reps that best set you up to complete the whole 12 mins without a miss.  After the rest, we’ll partner up for a nice KBell WOD, it’s short and sweet so go hard.
Each person does 5, then 10, then 15 and then back down.  Up and down for all three = 1 Round.  1 person working at a time.

Post WOD
Lacrosse ball work on whole Upper Body.

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