WEDNESDAY 10-21-15

Warm-up:10 min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk
--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

Accessory

  • Mobility Wod: LBP / Buttwink Pt. 2

https://youtu.be/e5jrMJ-Uj1E

Metcon:10min

  • Half Cindy (AMRAP - Rounds and Reps)

10 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

  • Int: Half Mary (AMRAP - Reps)

10min AMRAP
5 HSPU
10 Alternating Pistols
15 Pullups