Wednesday - September 30, 2015

warm-up

450m run

then...

5 wall balls 

5 burpees

XWOD

By Ryan Moody

5 sets of... 

1 snatch 

2 kneeling jump to broad jump 

1 snatch 

1 kneeling jump to broad jump w/ 8-12lb wall ball

1 snatch 

2 kneeling jump to broad jump 

1 snatch 

1 kneeling jump to broad jump w/ 8-12lb wall ball

1 snatch 

2 kneeling jump to broad jump 

*Ascend weights on snatch

*Score will be total load 

*1-3 minutes rest between each set

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Westside

Max Effort Upper

-Cambered Bar Bench + Bands

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Triceps Extensions

5 sets x 4 reps 

-Bent Over Rows

9 sets x 3 reps 

-Banded Pull Aparts 

100 reps

-ABS