Wednesday - October 26, 2016

warm-up

450m run

then…

4 spider-mans

4 pass throughs 

:30 squat hold

WOD

21-15-9

kettle bell swings (53lbs/35lbs)

OHS (74lbs/45lbs)

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Westside

Max Effort Upper

-Bench Press + Chains

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

2 sets x 20 reps 

-ABS

Tuesday - October 25, 2016

warm-up

450m run

then…

"Cindy"

WOD

For Time: 

20 clean & jerks (95lbs/65lbs)

20 burpees

20 snatches (95lbs/65lbs)

20 pull ups 

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Westside

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

-ABS

Tuesday - October 18, 2016

warm-up

450m run

then…

"Cindy"

WOD

EMOM 10 

1 squat snatch 

1 power snatch 

1 ohs 

10 air squat 

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Westside

Dynamic Effort Lower

-Box Squats

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Back Extensions 

3 sets x 7 reps 

-Blob Deads

-Glute Bridges

100 reps 

-ABS 

Saturday - October 15, 2016

warm-up

450m run

then…

8 toes to bar

8 dynamic toe touches 

WOD

6-9-12

squat clean & jerk (135lbs/95lbs)

pull ups 

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Westside 

Max Effort Lower 

-Box Squats + heavy bands 

-Sumo Pulls 

-Conventional Pulls 

-GHR's

3 sets x 6 reps 

-Back Extensions 

3 sets x 4 reps 

-Blob Deads 

-Glute Bridges 

100 reps 

Thursday - October 13, 2016

warm-up

450m run

then…

25 wall balls 

25 toes to bar 

WOD 

1 minute on AMRAP

5 wall balls 

5 burpees 

1 minute off 

10x 

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Olympic

-Max Snatch Off Low Blocks

Wednesday - October 12, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

AMRAP 7 

15 air squats 

5 power cleans (165lbs/110lbs)

15' handstand walk

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Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions + Machine Face Pulls

3 sets x 20 reps 

-ABS

Tuesday - October 11, 2016

warm-up

450m run

then...

"Cindy"

WOD

EMOM 14

Odd - 10 floor press 

Even - 10 back squat 

165lbs/110lbs

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Westside 

Dynamic Effort Lower

-Box Squats 

60% + Bands 

3 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-GHR's

5 sets x 8 reps

-Back Extensions 

3 sets x 6 reps

-Blob Deads

3 sets 

-ABS

Wednesday - October 5, 2016

warm-up

450m run

then...

50 wall balls

WOD 

3 snatches 

5 burpees 

5 rounds for time 

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

Weatside 

Max Effort Upper

-Bow Bar

-Outlaw Wide

3 sets x 1 rep

-Double Pause 

2 sets x 2 reps 

-Close Grip

3 sets x 3 reps

-Laying Extensions 

3 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-FacePulls

2 sets x 20 reps

Tuesday - October 4, 2016

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7

7 front squats (135lbs/95lbs)

7 sit ups 

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps

-ABS