Sunday- December 28, 2014

warm-up

450m run

then…

100 doubles 

Open WOD 13.5

AMRAP 4

15 Thrusters (100lbs/65lbs)

15 Chest to Bar Pulls Ups 

*If 90 reps (3 rounds) is completed under 4 minutes, time extends to 8 minutes

*If 180 reps is completed in under 8 minutes, time extends to 12 minutes. etc., etc., etc.

Score = Total Reps 

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Westside

Dynamic Effort Upper 

-Bench Press 

35% + Bands 

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Paused Bench

3 sets x 3 reps 

-Ballistic Bench

3 sets x 3 reps 

-Triceps Extensions 

3 sets x 20 reps 

-Reverse Grip Triceps Extensions

3 sets x 15 reps 

-Rope Triceps Extensions 

3 sets x 20 reps 

-Single Hand Reverse Grip Extensions 

-ABS