450m run
then…
10 squats
10 spidermans
10 push ups
5x
WOD
50 squats
5 Rounds of:
Snatch, 10 Repetitions Right Arm
Snatch, 10 Repetitions Left Arm
10 Toes to Bar
50 squats
-----------------------------------------------------------
Westside
Westside
Dynamic Effort Upper
Bench Press
60% + chains
9 sets x 3 reps
Outlaw Wide Bench
1 set x 6 reps
H.A.P
Laying Extensions
3 sets x 15 rerps
60% + chains
9 sets x 3 reps
Outlaw Wide Bench
1 set x 6 reps
H.A.P
Laying Extensions
3 sets x 15 rerps
Straight arm rope lat pull downs
3 sets x 20 reps
-Machine face pulls
3 sets x 20 reps
-DB Draw Backs
3 sets x 15 reps
-DB Draw Backs
3 sets x 15 reps
-ABS
*machine extensions time permitting
50 reps - 100 reps
No comments:
Post a Comment