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Tuesday 11/21 WoD

20
Nov

Tuesday 11/21 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:

 Front Squat
Part 1: 2-2-2, build over the first three sets to a challenging but technically sound set
Part 2: 15 paused reps at 80% of today’s heaviest set of 2

*Notes
– Paused reps need a slow eccentric, full three count pause at parallel.
TIMECAP: 20:00

WOD

FITNESS

5 Rounds for Time:
10 Toes-to-Bar
5 Handstand Pushups
25 Double Unders

*TIMECAP = 12:00

**SCALING GUIDE
Toes-to-Bar: Athlete should be able to perform each round in no more than four sets with short rests. Scale repetitions accordingly. Scale movement to straight hanging leg raise, or toes-to-kettlebell variation.
Box Jump: Athlete should be able to work at a consistent rate with no more than 2-3 seconds between jumps. Scale height accordingly. Scale movement to step-up.
Handstand Pushup: Athlete should be able to complete each round in no more than four sets with short breaks. Scale repetitions accordingly. Scale movement to barbell push press with a weight designed for completion in no more than 2 sets/round.
Double Under: Athlete should be able to complete each set in no more than 1:00. Scale repetitions accordingly. Scale movement to single under.

PERFORMANCE:
5 Rounds for Time:
15 Toes-to-Bar
9 Handstand Pushups
36 Double Unders

Extra Work: Row
5:00 @ 6

5 Sets:
600m @ 8-9
300m @ 5-6

Notes
600m: Row at a sustainable pace. Remind athletes that at @ 8-9 is RELATIVE to the specific workout, not to their max effort 600m.
300m: Row these slowly, focusing on breathing and mechanics.”

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