warm-up
450m run
then...
50 toes to bar
WOD
200m run
10 clean & jerks (95lbs/65lbs)
15 wall balls
3 rounds for time
---------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Dynamic Bands
5 sets x 2 reps
Ascending
-Sumo Pulls
5 sets x 1 rep
*big jumps
-Conventional Pulls
3 sets x 1 rep
-Sweatt Shrugs
4-5 sets x 3 reps
-Snatch Grip Extensions
3 sets x 5 reps
High as possible & heavy as possible
-45 Degreee Deads
4 sets x 3 reps
Heavy
-Blob Deads
1 set x 20 reps
1 set x 5 reps
1 set x 3 reps
1 set x 2 reps (heavy, it's ok if the second rep is not completed)
-ABS
No comments:
Post a Comment