Tuesday - January 05, 2015

warm-up

450m run

then…

"Cindy"

WOD
20 wall balls (20lbs/14lbs)
15 kb swings (53lbs/35lbs)
10 box jumps (24"/20")
3 rounds for time

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Westside

Dynamic Effort Lower

-Box Squats

15" box (14")

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Free Squats 
1 set x 3 reps @ 56%
1 set x 3 reps @ 66%
1 set x 3 reps @ 77%

-GHR's

5 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-Blob Deads 

3 sets 

-Glute Bridges

100 reps 

-ABS