Tuesday- December 09, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 12.2

In 10 Minutes Complete As Many Reps As Possible

Sntach (power, muscle, squat, split, etc.)

30 reps (75lbs/45lbs

30 reps (135lbs/75lbs)

30 reps (165lbs/100lbs)

as many reps as possible (210lbs/120lbs)

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Westside

Dynamic Effort Lower 

-Box Squats

50% + Chains 

7 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Free Paused Squats 

4 sets x 8 reps

*close stance

-Banded Leg Extensions

5 sets x 20-25 reps 

*green band

-Standing Calf Raises w/ Heavy Dumbbell

4 sets x 5 reps 

*5 seconds up, 5 seconds down