Tuesday- April 7, 2015

warm up

In 10 minutes

450m run

then…

"Cindy"

WOD

AMRAP 7

5 C2B

5 OHS (95lbs/65lbs)

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Westside

Dynamic Effort Lower 

-Box Squats + band + chain

8 sets x 2 reps

15" Box (13")

55% + bands
*ascending chain on last 4 sets

-Sumo Pulls 
4 sets x 1 rep ascending straight weight

4 sets x 1 rep + band

4 sets x 1 rep + band + ascending chain

*adjust weight accordingly for accomodating resistance

-Conventional Pulls

3 sets x 1 rep
-GHRs

4 sets x 10 reps

SuperSet

-Good mornings x 8 reps

+

-Rack Pulls + band x 4-8 reps
3x

-Machine Abs
100 reps

-Banded Obliques

4 sets x 12 reps

Optional
-Reverse Hypers
3 sets x 20 reps