Saturday- March 21, 2015

warm up

450m run

then…

10  dynamic toe touches

5 push ups

10  pass throughs

6  spidermans

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

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Westside

Max Effort Lower 

-Box Squats + bands 

Straight Bar

3 sets x 2 reps

-Sumo Deads + bands

*70% + ascending chain

-GHRs

3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 8 reps

-KB Box Squats

1 set x 50 reps

-100 Glute Bridges

- Ab Wheel

3 sets x 12 reps

Barbell Obliques + weight 

1 set x 100 reps

EXTRA

-Top to Bottom Deads