Tuesday- September 02, 2014

warm-up
In 10 minutes

450m run

then…

"Cindy"

WOD

 Every 1.5 minutes For 10 Rounds 

10 Thrusters (75lbs/45lbs)

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Westside

Dynamic Effort Lower

-Box Squats

13" Box (Women 12")

Texas Squat Bar

40% + chain

10 sets x 2 reps

-Sumo Speed Pulls

9 sets x 1 rep

-Conventional Speed Pulls

3 sets x 1 rep

-Dimmel Deadlifts

2 sets x 25 reps 

-Bad Mornings Into Foam

3 sets x 12 reps

-Reverse Hypers 

3 sets x 20 reps

-GHRs

3 sets x 10 reps 

HYBRID

-Box Squats

13" Box (Women 12")

Texas Squat Bar

40% + chain

5 sets x 2 reps

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85%

2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85%

3) 4X1 Heaving Snatch Balance

-Sumo Speed Pulls

5 sets x 1 rep