Wednesday - March 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

21-15-9

wall balls

kb swings 

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Westside

Max Effort Upper 

-Bench Press + Bands 

5 sets x 3 reps 

ascending weight 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

5 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps 

-Dumbbell Floor Press 

3 sets x 30 reps 

-Dumbbell Roll Backs 

3 sets x 6 reps 

-Dips 

2-3 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

4 sets x 15 reps

-ABS