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Training for Wednesday, February 21st

Warm Up Group Circle 3 Rounds 5 Scap Pull Ups 5 Push Ups 5 High Jumps 10 KB Deadlifts 53/35 Skill Work Kipping Toes to Bar 5 Sets x 4-6

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Training for Tuesday, February 20th

Warm Up Group Circle 400m Run 2 Rounds 10 Plank Shoulder Taps 10 Med Ball Squat Clean Thrusters Workout #1 For Time Run/Bike/Row/Ski 100 Sit Ups Run/Bike/Row/Ski *Must do 2

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Training for Monday, February 19th

Warm Up Group Circle 3 Rounds 4 Inchworms w/ Push Up 8 Up Downs 8 KB Lawnmower Pulls (4 each arm) 8 KB Goblet Lunges Strength Work Part 1: 3

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Training for Saturday, February 17th

7:30 West Side Comp is On! Workout at the bottom Every Saturday at 9:00 is Community Day! Workout of the Day “Partner Wittman” 10 RFT 15 KB Swings 53/35 15

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Training for Friday, February 16th

Warm Up Group Circle 3 Rounds 9 Calorie Row 9 Thrusters 45/35 :30 Forearm Plank Hold Core + Posture Work (After WOD) 12:00 EMOM, rotating (4 rounds) :40 Bird Dogs

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Training for Thursday, February 15th

Warm Up Group Circle 3 Rounds 5 Kipping Knee Raises 5 Clean and Jerks 45/35 5 Power Snatches 45/35 Skill Work Movement Practice Toes to Bar Power Snatches Clean and

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Training for Wednesday, February 14th

Warm Up Group Circle PVC Shoulder + OHS Mobility 2:00 Jump Rope Warm Up 3 Rounds 5 PVC Overhead Squats 5 Ring Rows (:01 Pause Hold @ top) 10 Russian

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Training for Tuesday, February 13th

Warm Up Group Circle 3 Rounds 200m Run 10 Med Ball Cleans 10 Single Leg Toe Touches (5 each side) Workout #1 40-30-20-10 Russian Twists (slam ball) Ball Slams *Each

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Training for Monday, February 12th

Warm Up Group Circle Band Mobility + Activations Burgener Snatch Warm Up Weightlifting Skill Work Every 1:30 for 7 Sets Perform 1 Complex 1 Power Snatch + 1 Hang Squat

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Training for Saturday, February 10th

7:30 West Side Comp is On! Workout at the bottom Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 400m Run 100 Alternating

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