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Training for Saturday, June 20th “ERIN’s 34th Birthday WODs”

West Side Comp @ 7:30am Death to the Birthday WOD 34 Double Unders -then- 34 Deadlift (135/95) 34 KB Swing (2/1.5) 34 Push Ups 34 Hang Power Clean and Jerks

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Training for Friday, June 19th

Group Circle   Warm Up 3 Rounds for Quality – let’s get the shoulders awake and ready! 10 Passthroughs with the Dowel 10 OHS with Dowel 10 Behind the Neck

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Training for Thursday, June 18th

CFWS   Group Circle   Warm Up Line Drills   Strength 15 minutes to complete the following: 4s x 5r of Bench Press @ 75% of 1RM   Workout of

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Training for Wednesday, June 17th

Group Circle   Warm Up Work on establishing an understanding of the hollow body! Lots of hollow holds! Warm Up those Hammies and Glutes too!   Strength Take time to

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Training for Tuesday, June 16th

CFWS   Group Circle   Warm Up Something Good!   Strength 15 minutes to complete: 1 RM Push Press from Monday or Strict Pull Ups/Ring Rows 5s x 5r – NO BANDS

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Training for Monday, June 15th

Group Circle   Warm Up Small Block -then- 2 Rounds for Quality: 10 Scap Pulls 10 Inch Worms 10 V-Ups 10 Burpees   Strength 15 minutes to complete 1RM Push

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Training for Saturday, June 13th

NO West Side Comp Class at 7:30am   CFWS @ 9:00am   Group Circle   Warm Up   Workout of the Day 25 minute AMRAP – YOU GO, I GO!!! One

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Training for Friday, June 12th

Group Circle   Warm Up   Strength 20 minutes to complete 1RM Front Squat   Workout of the Day “Helen” 3 Rounds for Time 400m Run 21 KB Swings (53/35)

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Training for Thursday, June 11th

CFWS   Group Circle   Warm Up 3 Rounds 10 Wallballs 10 T2B 30 Single Skips   Strength 15 minutes to complete LIGHT Clean and Jerk Work   Workout of

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Training for Wednesday, June 10th

Group Circle   Warm Up   Strength 15 minutes to complete 1RM Strict Press   Workout of the Day “Karen” 150 Wallballs for Time   Mobility Banded Shoulder Distraction

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