warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 14
1 ground to over head (155lbs/105lbs)
1 round of "Cindy"
2 ground to overhead
1 round of "Cindy"
3 ground to over head
1 round of Cindy
4 ground to over head
Etc., etc., etc.,
*If you complete 10 rounds before the 14 minutes then the workout if for time
---------------------------------------------
Westside
Max Effort Lower
-Box Squat
16" box (14")
Heavy Chains
-Sumo Pulls + Bands
-Conventional Pulls + Bands
-Conventional Pulls (Bumper Plates, No bands)
2 sets x 10 reps (205lbs/155lbs)
-GHR's
5 sets x 5, 10, 15, 20, 25
-Reverse Hypers
3 sets x 20 reps
-GHD Sit Ups
3 sets x 10 reps
No comments:
Post a Comment