21
Jan

Tuesday 1/22/19

By: 321go Leave a Comment

Skills

HSPU and Pistol Squat progressions & WOD scaling

WOD

“Battery Acid”

For Time:

800m Run OR 1000m Row OR 2000m BikeErg

10 Rounds (last round started before 22:00 mark)*** of:
6 HSPU
10 Alt. Pistol Squats

800m Run OR 1000m Row OR 2000m BikeErg

***There is no strict time cap for the WOD as a whole, but at the 22:00 mark, any athletes who are still on the couplet must complete the round they are on and then start the last run/row/bike.

20
Jan

Monday 1/21/19

By: 321go Leave a Comment

MLK Day: Regular schedule PLUS an extra class at 11:00AM! See you there!


Strength WOD

Front Squat (3-3-3-3-3)

Heavy Day!  First set at 75% 1RM, build as able. Rest ~3 mins between sets. Record final set of 3, note loads for first/all sets to comments.

Newer athletes should start lighter and spend ample time drilling mechanics.

OPTIONAL: 30 sec. Wall-Facing Handstand Hold between each set

Cash-Out

Alternating EMOM 8′:
1- 7 Burpee Box Jumps
2- 7 Thrusters (choose weight, same across)