Saturday- April 27, 2013

warm up

450m run

then...

3 HSPU

10 mountain climbers

10 pass throughs

5x

WOD

"Grelen"

 400m Sprint

10 Clean & Jerks (135lbs/95lbs)

11 Kettlebell Swings (53lbs/35lbs)

 12 Pull-ups

3 rounds for time

*FOLLOWING IS FOR GAMES / REGIONALS COMPETITIORS OR THOSE WHO WANT AN ASS WHOOPING

*10 minutes rest after WOD

then...

Jamo/Cap

Max Calories Airdyne in 10 minutes

haul ass!!!

**others row for calories or run for distance in 10 minutes

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

14" box

Texas Squat Bar

Work up to a heavy double or single with bands

5 sets x 1-2 reps

*ascending

Deathlifts off pads

6-8 sets x 1-2 reps

*choose your stance

Accessory Work

-GHRs

3-5 sets

-Reverse Hypers

5 sets x 8-10 reps

-Ankle Weight Leg Curls

2 sets x 50 reps

20lb weight or two 8 pounders

-ABS

Endurance

800m run

3 minutes rest

400m run

2 minutes rest

200m run

1 minute rest

100m run

Row

800m row

3minutes rest

400m row

2 minutes rest

200m row

1 minute rest

100m row

Swim

800m swim

3 minutes rest

400m swim

2 minutes rest

200m swim

1 minute rest

100m swim