Saturday- January 17, 2015

warm-up

450m run

then…

4 cartwheels

4 spider-mans

4 pass throughs 

WOD

"Randy"

75 power snatches (75lbs/55lbs)

for time

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Westside

Max Effort Lower 

-Box Squats 

16" Box (women 13")

Texas Squat Bar (Cambered Bar) 

Straight Weight 

-Free Squats

3 sets x 1 perfect rep 

-Sumo Pulls 

quadded bands 

-Conventional Pulls 

rack pulls + quadded bands 

-Banded Dimmels

3 sets x 20 reps 

GHR's

5 sets x 5, 10, 15, 20, 25

-Reverse Hypers

3 sets x 10 reps 

-Glute Reverse Hypers 

3 sets x 15 reps 

-ABS