12/26: Wednesday

Written by josequan. Posted in Fitness

Hope everybody had a very merry christmas! now we are back to our regular schedule, except the 9 AM classes are canceled for the rest of the week…sorry 9 AM’ers.

WARM UP

400 M run

Then…

2 Rounds not for time:
4 cartwheels
10 walking lunges
4 parallette pass throughs

 

WOD

7 Minute AMRAP:

5 Thrusters (135#/ 95#)
20 Double unders (60 Singles)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Upper
Bench Press
Find 5 RM (Rep Max)
Then work down in sets of 8 reps

Laying Tricep Extensions
Hit heavy sets of 2 reps
Just go Heavy!!!!

Accessory work
3 sets of upper:
8 plyo pushups
20 laying extensions
Max reps ring dips

Endurance

Run
5 X 500 M
2 minutes rest

Row
8 X 100 M
30 seconds rest

Swim
2 X 800 M
2 minutes rest

 

 

 

 

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