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Training for Saturday, May 5th

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

Every Saturday at 9:00 is Community Day!

Workout of the Day
For Time
200m Run
21 Synchro DB Snatches
200m Run
15 Synchro DB Snatches
200m Run
9 Synchro DB Snatches
200m Run
-straight into-
4 Rounds
40/30 Calorie Row
10 Burpees Over Rower
*Partners must swap at 20/15 Cals on Rower
*Each Partner must do 5 burpees each round


Comp Workouts
With a Partner
A) “Heavy Double Grace”
For Time
60 Clean and Jerks 185/125
*1 Partner lifting at a time, switching at any time
-5:00 Rest-
B) For Time
40/30 Burpee Muscle Ups
*1 Partner working at a time, switching at any time
*Partners must perform 5 synchro air squats any time they swap who is working
*Scale is 60/50 Burpee C2B Pull Ups
-5:00 Rest-
C) 10 RFT
10/8 Calorie Bike
50’ Handstand Walk
*Relay Style, Partners alternate every round (5 rounds each, 10 total)