Thanksgiving Schedule Updates

Wednesday, November 22nd:
-Regular class schedule.

Thursday, November 23rd (Thanksgiving):
Closed.

Friday, November 24th:
-9:30am class and 10:30am open gym.
-All other classes are canceled.

Saturday, November 25th:
-Regular class schedule.

Sunday, November 26th:
-Open gym from 10:00am – noon.

11.22.17 WOD

Skill/Strength:
1-1-1 Split-Jerk

then,

3×1 @ 85-90%

WOD:
50 KB Swings – 53/35
40 Burpees
30 Push-Jerk – 95/65
20 Toes-to-Bar
10 Handstand Push-Ups

11.21.17 WOD

Skill/Strength:
Work up to a heavy set of:
1 Hang Squat Clean + 2 Front Squats

WOD:
AMRAP in 10 Minutes of:
15 Goblet Squats – 53/35
30 Double-Unders

11.20.17 WOD

Skill/Strength:
Every 2 Minutes for 20 Minutes of:
5 Deadlift

*Increasing weight.

WOD:
4 Rounds of:
20 Pull-Ups
20 Ab-Mat Sit-Ups
20 Weighted* Step-Ups – 24/20

*20/14 medicine ball overhead.

11.18.17 WOD

***Sunday Open Gym***
Open gym on Sunday from 10am – noon.

Team WOD (Teams of 2):
AMRAP in 15 Minutes of:
Round 1:
P1: 10 Thrusters – 95/65
P1: 10 Burpee Box Jumps – 24/20
Round 2:
P2: 10 Thrusters – 95/65
P2: 10 Burpee Box Jumps – 24/20
Round 3:
P1: 10 Burpee Box Jumps – 24/20
P1: 10 Thrusters – 95/65
Round 4:
P2: 10 Burpee Box Jumps – 24/20
P2: 10 Thrusters – 95/65

-One partner works at a time.
-Partners alternate after each round.
-Switch directions after every 2 rounds.

11.17.17 WOD

Weightlifting:
3-Position Power Clean (Floor, Low-Hang, Hang)

Skill/Strength:
Core Accessory Work

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