16
Nov

Saturday 11/17/18

By: 321go Leave a Comment

Thanksgiving Weekend Schedule!

Thanks to our awesome coaches for making themselves available to run WODs all throughout the weekend so you can get your fitness in!

Thursday, 11/22: 8AM and 9AM WODs

Friday, 11/23: 10AM and 11AM WODs

Saturday, 11/24: 9AM and 10AM WODs

Sunday, 11/25: No Yoga or Open Gym*

*There are no scheduled Open Gym times this weekend; if one of the coaches decides to open up the gym at any point, he/she will post in advance to the members’ Facebook group.


Weightlifting

Hang Squat Clean

16 MINS (go directly from Part A to B to C)

A) EMOM 4′: 3x Tall Squat Clean (start with knees/hips extended, there is no dipping, just dropping under) – LIGHT/MODERATE WT.

B) EMOM 4′: 2x Hang (Squat) Cleans – MODERATE WT.

C) 8 minutes to find today’s Heavy Single of a Hang (Squat) Clean – RECORD HEAVIEST

Conditioning

“Steel Cut”

AMRAP 7′:

8 Alternating Front Rack Reverse Lunges
4 Front Squats

Rx: Barbell at 70% of today’s heaviest clean — list weight used to comments

15
Nov

Friday 11/16/18

By: 321go Leave a Comment

Thanksgiving Weekend Schedule!

Thanks to our awesome coaches for making themselves available to run WODs all throughout the weekend so you can get your fitness in!

Thursday, 11/22: 8AM and 9AM WODs

Friday, 11/23: 10AM and 11AM WODs

Saturday, 11/24: 9AM and 10AM WODs

Sunday, 11/25: No Yoga or Open Gym*

*There are no scheduled Open Gym times this weekend; if one of the coaches decides to open up the gym at any point, he/she will post in advance to the members’ Facebook group.


Skills

Ring Dip Progressions

WOD

“Pumped Up Kicks”

For Time:

50 DU’s / 30 Pull-Ups
50 DU’s / 20 Ring Dips
50 DU’s / 30 Toes to Bar
50 DU’s / 20 Ring Dips

Cash-Out

Shoulder Stretch & Smash – Coaches’ Choice