Tuesday- January 21, 2014

warm up

450m run

then…

5 toes to bar

7 HR push ups

10 pvc ohs

7x

WOD

In 7 minutes complete:

15- Power clean & Push press/jerk (75/55)

15- Power clean & Push press/jerk (95/65)

15- Power clean & Push press/jerk (135/85)

Max reps Power clean & Push press/jerk (165/105)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 4

-Dynamic Effort Lower

Box Squats

14" box

SSB Bar

50% + bands

12 sets x 2 reps

-Conventional Deficit (2") Deathlifts  + bands

5 sets x 1 rep

Band DB Dimmels
1 sets x 30 reps

-KB Box Deadlifts
1 set x 30 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 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