June 10, 2014

warm up

450m run

then…

Obstacle Course

AMRAP 10

10 thrusters (95lbs/65lbs)

3 bar muscle ups (6 C2B, 9 pull ups)

25 double unders (75 singles)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 2

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

50% + band

10 sets x 2 reps

-Sumo Speed Pulls + band 

 9 sets x 1 rep

-Conventional Pulls + band 

4 sets x 1 rep

100% Chain Bad Mornings
3 sets x 8-12 reps

-Mikesell Pullthrough
3 sets x 15 reps

GHRs
2 sets x 8 reps

Poor Mans GHRs
2 sets x 5 reps

-Reverse Hypers
1 set x 25 reps

-Banded Walks
2 sets x 2 minutes

-ABS