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Friday 11/24 WoD

23
Nov

Friday 11/24 WoD

THANKSGIVING HOLIDAY SCHEDULE

Wednesday, 11/22 – Open Gym: 3:30pm – 5:30pm
Thursday, 11/23 – CLOSED!
Friday, 11/23 – Open Gym: 3:30pm – 5:30pm


SKILL/STRENGTH

FITNESS & PERFORMANCE:

Conventional Deadlift
Part 1) 3-3-3, build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank.
Part 2) 15 paused reps at 80%

*Notes
– Pause for a full three count just below the knee, then stand up the rest of the way. Slow eccentric down to floor.

TIMECAP: 20:00

WOD

FITNESS

AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.

PERFORMANCE:
 AMRAP 18:
3 Kettlebells Swings (53/35)
3 Box Jump Overs (24/20)
200m Run
6 Kettlebells Swings (53/35)
6 Box Jump Overs (24/20)
200m Run
9 Kettlebells Swings (53/35)
9 Box Jump Overs (24/20)
200m Run

Climbing by 3’s until cap.”

EXTRA WORK:
Back Squat
3-3-3, then accumulate 15 paused reps at -20%

Notes
Build over the first three sets to a challenging but technically sound set, leaving two good reps in the tank.
Paused reps are performed at 20% less than today’s heavy set of 3. Slow eccentric, full three count pause not at the bottom, but right at parallel.”

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