Sunday- September 21, 2014

warm-up

450m run

then…

5 toes to bar

5 pull-ups

10 push ups

15 squats 

WOD

5 deadlifts (315lbs/225lbs)

10 burpees 

3 rounds for time

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Westside 

Dynamic Effort Upper

-Bench Press

35% + chain

9 sets x 3 reps 

-Outlaw Wide 

1 set x 8 reps

*same weight as last time 

-Bent Over Rows

9 sets x 3 reps

H.A.P.

*only if you did not do it on thursday

-Hammer Curls

4 sets x 12 reps 

-3 Super Sets of

20 Triceps Press Downs 

20 Face Pulls

-Machine Curls 

3 sets x 20 reps 

-ABS

HYBRID

Dynamic Effort Upper

then…

-Full Snatch

Off Deficit

2 sets x 1 rep @60%

2 sets x 1 rep @65%

2 reps @70%

-Clean & Jerk

2 sets x 1 rep @60%

2 sets x 1 rep @ 65%

2 reps @ 70%