Tuesday- March 4, 2014

warm up

450m run

then…
4 pass throughs

5 push ups

6 spidermans

7 squats

7x

WOD

10 Rounds

As many rounds as possible in 1 Minute

5 Wall-ball 20/14

5 Burpees

Rest 1 Minute

- Start at wall-ball to begin each round

- every rep counts 

-10= 1 round when totaling at the end

- Score total rounds

* credit Hyperfit USA for WOD

POST ROUNDS AND EXTRA CREDIT TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 1

-Dynamic Effort Lower

Box Squats

15" box

Cambered Bar

50% + chains

12 sets x 2 reps

-Sumo Pulls + bands
4 sets x 1 reps

-Conventional Pulls + bands
4 sets x 1 reps

-Rack Pulls
5 sets x 1 rep

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x