Warm Up
450m run
then...
"Cindy"
3x
WOD
In 10 minutes complete
1 Power Clean (115/75)
1 Overhead Squat
2 Power Cleans
2 Overhead Squats
..an so on
POST SCORE TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Westside
Max Effort Lower
Rack Deadlifts
6" from floor
Conventional Stance
Find your max!!!
Accessory Work
-Weighted 45 degree Back Extensions with Safety Squat Bar
3-5 sets x 5-10 reps
GHR
5 sets x 6 reps
-seated banded leg curls
1 set x 100 reps
Endurance
600m run
2 minutes rest
4x
Row
600m row
2 minutes rest
3x
Swim
800m
2x
*rest as needed
(111#) 73 reps
ReplyDelete35Kg (77#)
ReplyDelete8 rounds = 72 reps
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ReplyDelete