Wednesday- September 3, 2014

warm up
450m run
then…
50 toes to bar
25 wall balls

WOD

21 Barbell Push-Press (95lbs/65lbs)

12 Pull-ups

3 rounds for time

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Westside

Max Effort Upper 

-Floor Pin Press

-Outlaw Wide

1 set x 6 reps 

*same as last 8 rep set

-JM Press

3 sets x 5 reps

-Triceps Roll Backs

5 sets x 10 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-Hammer Curls 

5 sets x 10 reps

-ABS

Hybrid

Max Effort Upper 

-Floor Pin Press

 -Snatch: 60%x 3, 70%x 2, 75%x 2, 80%x 2, 85%x 1, 90%x 1 

- Clean & Jerk: 60%x 3, 70%x 2, 75%x 2, 80%x 2, 85%x 1, 90%x 1

-Triceps Roll Backs

5 sets x 10 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS