Warm Up: 400m Run + Mobility
Skill: Max freestanding Handstand
Strength: 5 x 3 Deadlift at one weight (85-90%)
WOD: Goats OTM for 20min
ODD = Goat 1 x 7 reps
EVEN = Goat 2...
Warm Up: 400m run + Mobility
Skill: Each class has 3 mins Max DU ( 2049 to beat!!!!)
Strength: 5 x 3 Front Squats
WOD: FT
50 x A.S
50 x KBS (24/16)
50 x Burpees
50...
Warm Up: 400m Run + mobility
Strength/Skill: Extra Mobility Or Catch Up Mon/Tue/Wed
WOD: Chipper
Buy In: 50 x DU
30 x Push Jerks (60/40)
50 x Sit Ups
30 x P. C (60/40)
Cash Out: 50...
Warm Up: 400m Run + Mobility
Skill: TTB / Toes through Rings
Strength: Clean 2RM (touch and go reps)
WOD: 4RFT
400m Run
4 x Muscle Ups
40 x Double Unders...
Warm Up: 400m Run + Mobility
Skill: 5 x 5 Strict HSPU
Strength: 5 x 3 Push Press
WOD: Goat Day OTM for 20mins
ODD = 6 x Goat 1 Bar
EVEN = 6 x Goat 2 Skill
...
Warm Up: 400m Run + Mobility
Skill: Each Class has 3mins to get as many DU as possible - Total for the Day!!!
Strength: OTM for 10mins 3 x F.S @ 75%...
Warm Up: 400m Run + Mobility
Skills: 3 rds of 2 x Rope Climbs 4 x HSPU / Practice Movements
Strength: Work up to a heavy Snatch Complex (1 x P.S 1 x Snatch 1...
