Saturday- May 10, 2014

warm up

450m run

then…

8 pass throughs

5 knee jumps

8 spidermans

5x

"Cindy XXX"

Complete as much as possible in 20 minutes of: 

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
SSB + bands
15" box

-Sumo Deadlifts 

70% 4 sets x 4 reps

80% x 2 reps 

90% x 2 reps 

Max reps @ 70%

-Strap Good mornings + chain

3 sets x 4 reps 

-Barbell Pulses

3 sets x 5 reps

H.A.P

-GHRs
2 sets x 15 reps

-RH
1 set x 30 reps