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Training for Saturday, September 8th

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

Every Saturday at 9:00 is Community Day!

Workouts of the Day
With a Partner (Coach can start half the teams on each workout)

A) 12:00 AMRAP
200m Run
9 Shoulder to Overheads 135/95
*partners alternate each COMPLETED round

– 2:00 Rest –

B) 12:00 AMRAP
12 Toes to Bar
12 Synchro Goblet Squats 53/35
*Partners can divide Toes to Bar any way

Comp Workouts
6 Rounds for Time
200m Run
9 Shoulder to Overheads 185/125
*Partners alternate each round (3 rounds each)

– 5:00 Rest –

5:00 AMRAP
Max Ring Muscle Ups
*Scale to Max Strict Pull Ups

– 1:00 Rest –

For Time
36 Synchro Toes to Bar
12 Synchro DB Squats 100/70
30 Synchro Toes to Bar
12 Synchro DB Squats 100/70
24 Synchro Toes to Bar
12 Synchro DB Squats 100/70
*Partners can also use the slug instead of the DBs
*DB should be placed on one shoulder, where a slug would be