West Side Comp is On with Coach D$! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 100 DB Snatches 50/35 100 Wall Balls
Read FullGymnastics Skill Work Handstand Hold Progressions Every 2:00 for 6 sets get upside down for :30 Wall-Facing Handstands. Prioritize locking the body out in a straight line with no sagging
Read FullStrength Work Front Rack Barbell Lunges Sets of 8-10 Reps on one leg at a time 15:00 to climb in weight, prioritizing balance, stability and posture Workout of the Day
Read FullStrength Work 1-arm seated DB Press Sets of 8-10 15:00 to climb in weight, prioritizing good posture and doing unbroken reps Workout of the Day For Time 25 C2B Pull
Read FullStrength/Skill Work High Hang Squat Snatch Work up to 65% of your 1-rep max snatch 3 sets x 3 reps @ 65% *priority today is getting faster under the barbell
Read FullGymnastics Skill Work Muscle Up Transitions 13:00 Practicing Transitions on the low rings Athletes able to get strict muscle ups on the low rings may progress to high rings Workout
Read FullWest Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 4 RFT 40 Wall Balls 20/14 10 Synchro
Read FullStrength Work Split Jerk Work up to 65% of 1RM Jerk 3 Sets x 3 Reps @ 65% Workout of the Day For Time 30 Ball Slams 30 Sit Ups
Read FullWorkout of the Day 3 Rounds, 4:00 Rest Between Rounds On an 8:00 Clock 800m Run Buy In AMRAP 12 Deadlifts 95/65 (RX+ 115/75, Comp 135/95) 8 Overhead Lunges *Score
Read FullWorkout of the Day #1 With a Partner For Time 100 Burpees Over Partner *Divide work however you choose Workout of the Day #2 Every 2:00 for 6 Rounds 10
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