TONIGHT!!!
2020 MEMBER AWARDS DISCO FOLLOWING THE FINAL OPEN HEAT!!
PLEASE BRING A SIDE DISH OR DRINKS TO SHARE!
Click on FNL Heats tab to register for Friday Night Lights: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit?usp=sharing
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***IF YOU ARE COMING TO A REGULAR SCHEDULED CLASS PLEASE PLAN ON STAYING AN EXTRA 10-15MIN***
Open Workout 21.3 and 21.4
For total time: (Time Cap 15min)
15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters
RX: 16-54: 95/65
55+: 65/45 toes to bar, chin over and chest to bar
Scaled: 65/45, Hanging knee raises, chin over pull-ups, chest to bar pullups
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
21.4
Complete the following complex for max load:
1 deadlift 1 clean 1 hang clean 1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Foundations 21.3 & 21.4
For total time:
15 air squats 30 sit-ups 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 dumbbell row, 10 lb. (15 left/15 right) 15 thrusters with stick Then, rest 1 minute before continuing with: 15 air squats 30 push-up 15 thrusters with stick
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
21.4
Complete the complex for load and technique:
1 deadlift 1 clean 1 hang clean 1 push press
Time begins immediately following the completion of 21.3.
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