Wednesday - September 23, 2015

warm-up

In 10 minutes

450m run

then... 

AMRAP

10 wall balls 

10 toes to bar 

EMOM 15

Minutes 1, 4, 7, 10, 13, 

 12 KB swings (53lbs/35lbs)

Minutes 2, 5, 8, 11, 14

10 burpees

Minutes 3, 6, 9, 12, 15 

30 double unders 

------------------------------------------------------------

Westside

Max Effort Upper 

-Mix Grip Bench 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions

3 sets x 7 reps 

-Bent Over Rows 

4 sets x 3 reps

3 SuperSets of...

-Machine Tricep Extensions 

25 reps 

-Face Pulls 

25 reps 

-ABS