Menu

Training for Saturday, June 23rd

0 Comments

West Side Comp is on at 7:30 today! Workouts below 🙂

Every Saturday at 9:00 is Community Day!


West Side Comp is on at 7:30 today! Today’s Comp Class will prioritize the Granite Games Qualifier Workouts.  If signed up for GG then come on by! There are Rx, Intermediate and Scaled divisions. If you want to do the GG workouts but have not signed up for the competition, then consider doing them at normal Open Gym.

Every Saturday at 9:00 is Community Day!

Workout of the Day
Today’s workout is inspired by the “Sylvia Rivera” #queerhistorywod
With a Partner
3 Rounds for Time
50 Syncro Lunges (see weight options below)
800m Run
50 Hand Release Push Ups
*New members stick with bodyweight lunges.  Rx members use 35/26# KB in Goblet Hold. Rx+ 53/35# KB Goblet Hold Lunges
*Perform the 800m run together.  Non-Runners sub to 1000m Row
*Partners can swap on Push Ups at any time

Comp Workouts (non GG workout @ bottom for those who have already done 3 and/or 4)
Granite Games Qualifier Workout #3
For Time (12:00 Cap)
3 Rounds
12 C2B Pull Ups
12 Alternating DB Snatches 50/35
-right into-
3 Rounds
12 Bar Muscle Ups
12 Alternating DB Snatches 50/35

Granite Games Qualifier Workout #4
For Time (8:00 Cap)
3-6-9-12-9-6-3
Hang Squat Cleans 135/95
Bar Facing Burpees

Extra Workout for those already completing GG workouts
“Sylvia Rivera” #queerhistorywod
3 Rounds for Time
50 Back Rack Lunges 115/85
800m Run
50 Hand Release Push Ups
2:00 Rest