Saturday- January 31, 2015

warm-up

450m run

then…

5 push ups

7 squats

3 knee broad jumps 

then…

WOD

Three rounds for time of:

10  Overhead squat (135lbs/95lbs)

10 pull ups

*every rep from the floor must be a snatch

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Westside

Max Effort Lower 

-Box Squats 

16" Box (14" women)

Texas Squat Bar (Bow Bar)

Straight Weight 

-Banded Sumo Deadlifts

10 sets x 1 rep ascending

*work 5 sets for speed then ascend

**Bottom to be finished post WOD**

-SSB Back Extensions

3-5 sets x 10 reps

*static hold on last rep

  

-50 glute bridges

-50 banded good mornings

Barbell Obliques

1-2 big sets

*ask coach

Optional

Rack Pulls + quadded bands

-Reverse Hypers

2 sets

- Decline Weighted Straight Legged Sit Ups

3 sets