Wednesday- December 10, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 12.1

7 Minutes of...

Burpees 

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Westside

Max Effort Upper 
-Pin Press Off Chest

-Outlaw Wide Bench

1 set x 6 reps

-Lat Pull Downs 

5 sets x 10-12 reps

*80% heavy

-Standing Bicep Curls

4 sets x 12-15 reps

*50% lighter weight 

-One Arm DB Rows

4 sets x 8-10 reps 

*extra heavy, pause for 1-2 seconds at the top

-Seated Alternate Hammer DB Curls

4 sets x 12-15 reps 

-Reverse Grip Bent Over Rows

4 sets x 10-12 reps 

*80% heavy, pause 1-2 seconds at belly button

-Concentration Curls 

4 sets x 12-15 reps 

*squeeze at the top

-DB Pullovers 

4 sets x 10-12 sets 

*80% heavy weight 

-Body Weight Wide Grip Pull Ups 

3 sets x Max Reps