Wednesday-October 22, 2014

warm-up

450m run

then…

40 paused wall balls

(pause at rock bottom)

WOD

25 wall balls (20lbs/14lbs)

200m run

5 round for time 

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Westside 

Max Effort Upper 

-3 Sets

10 Push Ups 

3 Rep Max Bench Press

*ascending weight 

-Outlaw Wide Bench

1 set x 4 reps 

-Close Grip Bench

1 set x 4 reps

-JM Press

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

1 set x 3 reps 

-100 Push Ups 

-Pull Overs 

3 sets x 8-10 reps 

-ABS

HYBRID
-Snatch
work up to 90%
2 sets x 1 rep 

-Clean & Jerk
work up to 90%
2 sets x 1 rep