Friday, March 26 2021

OPEN WOD 21.3

For total time: (15min cap)

15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/45
30 toes-to-bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups ages 55+: chin over bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups ages 55+: chest to bar
15 thrusters

Scaled ages 16-54: 65/45, hanging knee raises/chin over bar/chest to bar

Scaled ages 14-15: 45/35, hanging knee raises/chin over bar/chest to bar

Scaled ages 55+: 45/35, sit-ups, jumping pull-ups, chin over bar pull-ups

OPEN WOD 21.4 (Time cap: 7 min.)

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.

WARM-UP

Reach for toes/sky/trunk twist

8 alternating Cossack squats, 5 air squats

Spiderman stretch left/right, horse stance with wrist stretches

3 cycles cat/cow, 5 push-ups, 4 mountain climbers

Pull-up warm-up (hang from bar, active/inactive, flagpole stretch, back slaps/skier swings, kipping swings)

Practice a few each of T2B, pull-ups, C2B and Bar muscle-ups

Barbell Warm-up: 5 front squats, 5 strict press, 5 thrusters

With WOD weight: 3 front squats, 3 T2B, 3 thrusters, 3 C2B

Practice complex (21.4) — build up and hit the first weight you plan on attempting. Then, arrange weights needed for 21.4 and set them beside your bar so they are ready when you need them.

**********************************************************************

We will be hosting the OPEN in all regular classes. In order to complete both 21.3 and 21.4, ALL CLASSES WILL BE ONE HOUR AND FIFTEEN MINUTES. Classes will start at their regular time and finish 15 minutes after their usual finish time. Please plan accordingly.

Don’t forget to arrive early to warm-up on your own!!

**********************************************************************

Leave a Comment

Your email address will not be published. Required fields are marked *

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE CONSULTATION on the next page.

Shortly after we will be in touch with you to confirm your consultation. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$15 Per Class

FIND US AT:

3050 Leeman Ferry Rd, Huntsville, Alabama 35801

(256) 408-5990

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.