Sunday- June 1, 2014

warm up

450m run

then…

self warm up and set up

WOD

“Rogue (Fifty) Madness”

Score as many points as possible in 45 minutes

- Each movement is assigned a point value

- finding a rep scheme of high end movements that you can move consistently through will score the most points

Point value

Push-up-1

Air squat-2

Pull-up-2

Box jump-5

Burpee-5

Dumbbell push press (35lbs/20lbs)- 5

Handstand push-up-10

Deadlift-10 (bodyweight)

Wall climb-10

Snatches-10 (135lbs/95lbs)

Squat cleans-15 (bodyweight)

Muscle-up- 25

Bar muscle up-25

Rope climb- 25

450m run-100

500m row-100

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press

15-12-10-8-5-3

*mix grips

-Laying Extensions (weight + chain)

3 sets x 10 reps

-100 machine extensions

- Rear delt draw backs

3 sets x 15 reps

-120 face pulls

-50 strict pull ups

-ABS

Olympic

5X2

 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65%