Wednesday - September 01, 2015

warm-up

20 minutes to set up 

WOD

"Rogue Madness"

Score as many points as possible in 30 minutes

Point value

Push-up-1

Air squat-2

Pull-up-2

Box jump-5

Burpee-5

Dumbbell push press 35/20- 5

Handstand push-up-10

Free Handstand push up- 20

Deadlift-10 (BW)

Squat Clean- 10 (BW)

Snatch (full)-10 (135/95)

Power Clean- 15 (BW)

Wall climb-10

Muscle-up- 25

Bar Muscle up -25

Rope climb- 25

500m run-100

500m row-100

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Westside

Max Effort Upper

-Competition Paused Bench Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Machine Triceps Extensions 

3 sets x 20

-STRICT Pulls 

50 reps

*least amount of sets possible 

-ABS