Tuesday- December 31, 2013

warm up

then…

450m run

WOD

30 barbell roll outs (135lbs/95lbs)

30 deadlifts (135lbs/95lbs)

 30 barbell burpee power cleans (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 1

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

55% + chains 

12 sets x 2 reps

-Sumo Deathlifts  + bands

6 sets x 1 rep

-Dimel Deads

2-3 sets x 20-30 reps

-Reverse Hyper Leg Curls

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-3 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x