Tuesday - October 6, 2015

warm-up

450m run

then...

"Cindy"

WOD

Jamie's Birthday WOD 

23 rounds of...

1 pull up

1 push up

1 air squat 

1 sit up

then...

23 pull ups

23 push ups 

23 air squats 

23 sit ups

For time 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

55% + bands & chains 

8 sets x 2 reps 

-Sumo Pulls

9 set x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

5 sets x 5, 10, 15, 20, 25 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

3 sets x 10 reps

-ABS 

***Laundry List***
Can't make it everyday? Want to get certain work done on a different day than usually scheduled? Here is the laundry list for this week. You can do what ever pieces you want from the list however and whenever you want.

-Bench 
45% + bands

-Outlaw Wide
1 set x 3 reps

-Double Pause
3 sets x 2 reps

-Close Grip
3 sets x 3 reps

-Box Squats
55% + bands

-Sumo Pulls + band
9 sets x 1 rep

Conventional Pulls
3 sets x 1 rep

Accessories

-Reverse Hypers
3 sets x 10 reps

-Dimmel Deads
3 sets x 20 reps

-GHRs
3 sets x 8 reps

-Laying Triceps Extensions
4 sets x 8 reps

-Machine Triceps Pressdowns
3 sets x 15 reps

-FacePulls
1 set x 100 reps

-Bent Over Rows
9 sets x 3 reps