Warm Up Group Circle Squat Snatch Mobility Work with PVC Snatch Drills with PVC 3 Rounds 3 High Hang Squat Snatches (blank bar) 3 Front Levers 1 Wall Walk Weightlifting
Read FullWarm Up Group Circle 2:00 Jump Rope Practice 2 Rounds 200m Run 10 Lunges (5 Left then 5 Right) 10 Hollow Rocks Leg Strength + Stability Front Rack Lunges Sets
Read FullWarm Up Group Circle 3 Rounds 5 Ring Rows (Bar Kips on 3rd Round for Pull Up athletes) 5 Push Ups (use a box instead of knees) 10 Air Squats
Read FullWarm Up #1 Group Circle Line Drills 400m Run (with hard run from turnaround to Bartells) Workouts 1 and 2 800m Run for time (this is max effort) -then- @8:00
Read FullWarm Up Group Circle PVC Jerk Complex 5 Jumping Ring Dips 10 Hollow Rocks Blank Bar WOD Barbell Complex 5 Jumping Ring Dips 10 Hollow Rocks Blank Bar Jerk Complex
Read FullWest Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day 40-30-20 Synchro DB Thrusters 50/35 (1 DB each
Read FullWarm Up Group Circle 3 Rounds 2 double push-up burpees (2 strict push ups @ bottom of each rep) 10 American KB Swings (light weight) 5 False Grip Ring Rows
Read FullWarm Up Group Circle 3 Rounds 6 Blank Bar Deadlifts 6 Blank Bar Push Press 6 Plank Shoulder Taps 6 Ring Rows Pulling Strength Work Deadlift and KB Lawnmower Pull
Read FullWarm Up Group Circle 3 Rounds 7 Ball Slams 7 Slam Ball Thrusters 3 Perfect Push Ups Workout #1 Death By Wall Balls Athletes begin at either 8 or 12
Read FullWarm Up Group Circle Blank Bar Clean Progressions 2 Skill Work Complexes with Blank Bar Weightlifting Strength + Skill 18:00 to build to a heavy complex of: 1 Clean High
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