Tuesday- September 30, 2014

warm-up

450m run

then…

"Cindy"

WOD

EMOM 15

3 power cleans 

*athletes choose weight

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Westside

Dynamic Effort Lower

-Box Squat

15" Box (women 14")

50% + bands

12 sets x 2 reps

-Free Squat

1 set x 3 reps

-Sumo Speed Pulls

5 sets x 2 reps

-Conventional Pulls

2 sets x 2 reps 

-Banded Sumo Reverse Dimmel Deads

3 sets x 12 reps 

-GHR's 

5 sets x 5, 5, 10, 15, 20 reps

(weighted if form allows)

-Reverse Hypers 

2 sets x 20 reps 

- ABS

*Optional Finishers

-Bad Mornings

-KB Box Squat

HYBRID

Dynamic Effort Lower

then…

-Snatch

5 sets x 2 reps @70%

-Hang Clean & Jerk

5 sets x 2 reps @70%