warm up
450m run
then…
10 spidermans
10 pass throughs
10 squats
WOD
21-15-9
Power cleans (135lbs/95lbs)
pull ups
POST TIME AND EXTRA CREDIT TO COMMENTS
-------------------------------
*ALL EXTRA CREDIT IS OPTIONAL*
Extra Credit
Westside
Max Effort Upper
-Bench Press
15-12-10-8-5-3-3
-Laying Extensions (weight + chain)
3 sets x 10 reps
-100 DB shoulder press
- rear delt draw backs
3 sets x 15 reps
-120 face pulls
-50 strict pull ups
-ABS
*machine extensions time permitting
50 reps - 100 reps
15-12-10-8-5-3-3
-Laying Extensions (weight + chain)
3 sets x 10 reps
-100 DB shoulder press
- rear delt draw backs
3 sets x 15 reps
-120 face pulls
-50 strict pull ups
-ABS
*machine extensions time permitting
50 reps - 100 reps
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