Strength/Skill Pistol Squats 12:00 to practice progressions and refine skill Workout of the Day 800m Run Buy in AMRAP until 14:00 40 Double Unders 10 HSPUs (Comp Deficit 45/25# plates)
Read FullStrength/Skill Push Press 15:00 to Find a Heavy Set of 3 Workout of the Day 8:00 EMOM – Alternating – 15 Ball Slams 20/15 (25/20 RX+) (35/25 Comp) – 10
Read FullStrength/Skill Deadlift Find a Heavy Set of 3 Workout of the Day For Time 800m Row 16 KB Snatches Arm 1 44/26 (Comp 53/35) 16 KB Overhead Lunges Arm 1
Read FullStrength Skill 15:00 to build to a heavy complex of 1 Squat Snatch + 1 Overhead Squat Workout of the Day 11:00 AMRAP 11 Box Jump Overs 24/20 11 Ring
Read FullWest Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day Teams of 3 For Time 150 Snatches/Cleans/Deadlifts 95/65 150 Over-the-Box Jumps/Box
Read FullStrength/Skill Handstand Push Ups Movement Practice Every 2:00 for 5 Rounds Progress as able, from bear or box HSPUs to the wall to deficit. Workout of the Day 3 x
Read FullStrength/Skill Bench Press 15:00 to find a heavy set of 3 Workout of the Day 4 RFT 20 DB Shoulder to Overhead 50/35 (Comp 65/45) 20 Sit Ups 20 DB
Read FullWorkouts of the Day 8:00 AMRAP 8 Squat Snatch 105/75 (Comp 135/95) 8 Strict Pull Ups (8 Bar Muscle Ups) -2:00 rest- 8:00 AMRAP 8 Power Snatch 8 C2B Pull
Read FullStrength/Skill Touch and Go Power Cleans 5-4-3-Max Reps Sets @ 65, 75, 82, 82 % of power clean 1RM Workout of the Day For Time 50 Double Unders 50 Calorie
Read FullStrength/Skill Bar Muscle Ups 12:00 to work on Front Levers (banded if necessary) and pulling over the bar Workout of the Day “Nancy” 5 RFT 400m Run 15 Overhead Squats
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