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Training for Saturday, December 2nd

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7:30 West Side Comp is On, Workouts Below!

Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
12:00 AMRAP
50 Box Jump Overs
50 Pull Ups
50 DB Snatches

-2:00 Rest

12:00 AMRAP
50 Calorie Row
50 Burpees Over Rower
50 Shoulder to Overheads 95/65

*Class can be divided into Group 1 and Group 2 based on need, swapping during the rest interval. If divided, boxes and DBs by the pull up racks, barbell and rowers out on the floor.
*Non-working partner holds a high plank for reps to count.

Comp Workouts
1) 17 DXB 1
0:00-8:00 AMRAP
40 Cal Row
30 Shoulder to Overhead 110/75
20 Bar Facing Burpees
-straight into-
8:00-15:00
3 Rep Max Overhead Squat (from rack)

5:00 Rest

2) 17 DXB 2
For Time
20 Bar Muscle Ups
40/30 Cal Assault Bike
20 Bar Muscle Ups

5:00 Rest

3) 17 DXB 3 Mod
0:00-8:00 AMRAP
50 Box Jump Overs 24/20
50 Toes to Bar
50 Double KB Snatch 53/35
-straight into-
8:00-15:00 AMRAP
50 Double KB Snatch
50 Toes to Bar
50 Box Jump Overs