Saturday- March 16, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

21-15-9

Thrusters (115/85)

Power Clean (115/85)

For time

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

16" box
Dave Draper Squat Devise 

50% + heavy bands

6 sets x 2 reps

Hack Squats
3-5 sets x 3-5 reps

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

-GHR

5 sets (bodyweight)

-Banded Good Mornings
3 set x 25 reps

Endurance

200m sprint

1:00 rest

5x

Row
500m
1 minute rest
4x

Swim

200m swim
1 minute rest
4x

Thursday- March 14. 2013

Warm Up

450m run

then...

"Cindy"

3x

WOD

10 thrusters (75lbs/45lbs)

10 pull ups

5 rounds for time

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 

Work at 70%- 80% x 5 sets x 2 reps T&G
*T&G- Touch & Go

Endurance

800m run

 2 minutes rest

2x

Row
2500m row

Swim

800m swim
2x
*rest as needed

Wednesday- March 13, 2013

Warm Up

450m Run

then...

10 Walking Spiderman Lunges

8 Pass Throughs

100m Sprint

4x

WOD

5 min. AMRAP

Squat Clean (165/110)

&

Jerk

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press

5 sets x 3 reps

H.A.P

Laying Triceps Extension 

5 sets x 3 reps

Accessory Work

Plyo Push Ups

3 sets x 5-10 reps

*put on a vest if possible

Barbell Biceps  Cheat Curls

3 sets x 3-5 reps

Bent over Laterals or Scap Pulls

3 sets x 12 reps

Endurance

400m run

2 minute rest

3x

Row

700m row

1:30 minute rest

2x

Swim

200m swim

1:30 minute rest

4x

Tuesday- March 12, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

Complete as many rounds as possible in 10 minutes of:

185 pound Deadlift, 5 reps

Sprint 100m

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

14" box
Safety Squat Bar

50% + bands

12 sets x 2 reps

Sumo Pulls

60% + 200lbs band

6 sets x 1 rep

Accessory Work

Back Extensions

3 sets x 20 reps with vest

Poor Mans GHRs

5 sets

-Reverse Hypers

4 sets x 10-12 reps

Endurance

1 mile run
for time

Row

Jamo Row Hell

20 minutes with splits held at 2:00/2:15

Swim
1400m swim

Monday, March 11, 2013

Warm Up

450m Run

then...

5 Pushups

10 PVC Shoulder Press

15 Squats

2x

WOD

10 DB Snatches

20 Situps

4 Rounds

POST TIME TO COMMENTS

Sunday- March 10, 2013

warm up

450m run

then...

10 squats 

5 pull ups

6 spidermans

5 pass throughs

3x

WOD

7 thrusters (135lbs/95lbs)

200m run

5 rounds for time

Saturday- March 9, 2013

warm up
450m run
"Cindy"
3x

13.1
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

or

WOD

20 Walking Lunges

200m Sprint

5 Rounds

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

16" box
Dave Draper Squat Devise 

50% + heavy bands

6 sets x 2 reps

1/2 Conventional Speed Pulls, 1/2 Sumo

55% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

-GHR

5 sets (bodyweight)

Banded Good Mornings
1 set x 25 reps

Endurance

200m sprint

1:00 rest

5x

Swim

800m swim

Friday, March 8, 2013

Warm Up

4 x 100m Run

then...

10 Mountain Climbers

10 Dynamic Toe Touches

10 Slow Squats

2x

WOD

20 Walking Lunges

200m Sprint

5 Rounds

POST TIME TO COMMENTS

Thursday- March 7, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

Barbell Complex

5 power cleans

5 presses (strict, push, or jerk)

5 front squats

5 deadlifts

5 bent rows

3-5 rounds

*rest as needed between rounds

**may ascend weight

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 

Work at 70%- 80% x 5 sets x 2-3 reps T&G
*T&G- Touch & Go

Endurance

800m run

 2 minutes rest

2x

Row

700m row

2 minutes rest

3x

Swim

1600m swim

Wedesday-March 6, 2013

warm up
30 burpees

WOD
500m run
1:30 rest
4x

POST SCORE TO COMMENTS

====================================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Bench Press
40% + Chains

9 sets x 3 reps

Laying Triceps Extension 
3 sets x 12 reps

Plyo Push Ups
3 sets x 5-10 reps
*put on a vest if possible

Biceps Hammer Curl

3-5 sets x 3-6 reps

Bent over Laterals or Scap Pulls

3 sets x 12 reps

Endurance

400m run

2 minute rest

3x

Row

500m row

1 minute rest

3x

Swim

100m swim
1 minute rest
4x

Tuesday- March 5, 2013

warm up

450m run

then...

8 spidermans

4 knee jumps

5 pass throughs

3x

AMRAP 7

5 power cleans (135/95)

5 front squats

5 burpees

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box
Straight Bar

60% + chains

10 sets x 2 reps

Conventional Speed Pulls

50% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

-GHR

5 sets (bodyweight)

Banded Good Mornings
1 set x 25 reps

Endurance

200m sprint

1:00 rest

5x

Row

Jamo Row Hell

20 minutes with splits held at 2:00/2:15

Swim

800m swim

Monday, March 4, 2013

Warm Up

450m Run

then...

8 Spidermans

8 Pass Throughs

8 Squats

3x

WOD

10-9-8-7-6-5-4-3-2-1

Situps

200m Sprint

For Time

POST TIME TO COMMENTS

Sunday- March 3, 2013

warm up

450m

then...

"Cindy"

4x

WOD

Ten rounds for time of:

10 Burpees

10 Pull-ups

For time

POST SCORE TO COMMENTS

=======================

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dumbbell Rows

Weighted Sit Ups

Side Bends

Saturday- March 2, 2013

warm up

8 knee jumps

8 pass throughs

8 hip raises

200m run

3x

WOD

5 deadlifts (275lbs/185lbs)

10 burpees

5 rounds

3 minutes rest

30 clean & jerks (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort Lower
Front Squat Harness to Low Box
5 sets x 2 reps

Conventional Deads
5 sets x 3 reps

Accessory Work
 Reverse Hypers

3 sets x 15-20 reps

-GHRs

3-5 sets x WHAT YOU NEED (weight added as needed)

Concentrate on keeping your body in a straight line

*time allowing
-weighted sit ups
-scapula rows
-side bends

Endurance

600m run

1:30 rest

5x