Monday, June 3, 2013

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ANNOUNCEMENTS:

  • Pete's Paleo orders must be in tonight by midnight for the thursday drop off.  Click here to order
  • Women's only class today at 9:30am and 7pm
  • NEW BONUS LIFTING TO BE ADDED TO PROGRAMMING. SEE BELOW

TODAY'S WORKOUT:

Skill: 5 minutes to complete: 15 reps very high (aprox 85% of max height box jump) box jumps from full squat

Lift: 15 minutes to establish: 3 RM Overhead Squat

WOD: 3 Rounds for time:

10 OHS

15 GHD situps

1 minute rest

Level 3: 155/115

Level 2: 135/95

Level 1: 95/65, 25 abmat situps

 

Monthly Bonus Lifting:

***Bonus
lifting is designed as a perfect complement to our standard WestSide
template. Bonus lifting should be done in conjunction with the daily
programming as a supplement biased toward strength. These extra lifts
are to be done on the athlete’s own time, and out of the way of way of
regularly scheduled class time.

 

Monday: 4×10 reverse hyper @ very heavy.

    4×15 anchored and weighted abmat situps

    4×20 banded oblique side bends

    superset as needed

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