Wednesday - April 24, 2019

warm-up

450m run

then...

5 toes to bar 

5 knee jumps

5 spider-mans

WOD

10 wall balls 

10 power cleans 

5 rounds for time 

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Westside 

Max Effort Upper 

-Bench Press + Chains 

7 sets x 2 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 7 reps 

-JM Press

3 sets x 8 reps

-Laying Extensions

4 sets x 8 reps 

-Dumbbell Roll Backs 

3 sets x 10 reps 

-Dumbbell Floor Press

4 sets x 20 reps (one hand - 2 sets per hand)

-Dips 

3-4 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

4 sets x 12 reps 

-ABS