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Warm Up

Coach’s Choice

 

WOD

Pick 2 skills that you are wanting to improve upon.  Today we will cycle through these, focus on refining on technique, and getting some solid practice under our belts.

With the Open coming, was there a movement you struggled with in prior years?  Practice that today!  Been here on other GOAT days?  Practice those similar skills.

Here are some examples:

Oly Work (50-60% of your 1RM)

Gymnastic Static Holds (Handstand Holds, L – S)

Gymnastic Movements

Rowing

Double Unders

 

EMOM 20:

ODD MINUTES: GOAT #1 x 30-40sec of work

EVEN MINUTES: GOAT #2 x 30-40sec of work

*Score=Are you close to hitting your 60 – day goal? (Goal that was the score for this workout on 10/31)

 

Accessory Work

Complete each of these 1 at a time (ie. do all your glute bridges first, then move to hammer curls then to X walks)

  1. Glute Bridge: 4 x 20sec work/ 20sec rest. Max reps
  2. Banded Hammer Curls:4 x 20sec work/ 20sec rest. Max reps
  3. X-Banded Walk: 4 x 20sec work/ 20sec rest. Max steps alternating directions

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