Sunday- September 14, 2014

warm-up

20min of set up and self warm up

WOD

“Rogue Madness”

Score as many points as possible in 30 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 35/20- 5

Handstand push-up-10

Deadlift-10

Wall climb-10

Muscle-up- 25

Rope climb- 25

500m run-100

500m row-100

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Westside

Dynamic Effort Upper

-Bench Press 

35% + chains

9 sets x 3 reps 

-Outlaw Wide

1 set x 8 reps

*same weight as last 6 rep set

-100 Push Ups

-Straight Arm Lat Pull Downs 

3 sets x 20 reps 

-3 Super Sets of 

20 triceps extensions

20 face pulls

-DB Drawbacks 

3 sets x 15 reps

-ABS

HYBRID

-Bench Press 

35% + chains

9 sets x 3 reps 

-Outlaw Wide

1 set x 8 reps

*same weight as last 6 rep set

-Full Clean & Split Jerk

5 sets x 1 rep @ 80%-90%

-Front Squats 

4 sets x 2 reps