Wednesday 181010

WHITEBOARD BRIEF

– Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no point should you be grinding out work.
– GOAT WOD: A ”GOAT” is a weakness. We’ll then perform a 20-minute EMOM in which you’ll alternate between both of your GOATs. Again, movement efficiency takes precedence.

SKILL PREP

Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds
Gymnastics Movements
Cyclical Work i.e. row, run, bike
Double Unders
Body Composition Work
+
*Spend 5 Minutes setting up and helping your athletes decide what to work on.

SKILL WOD

GOAT WOD:
EMOM 20:
ODD MINUTES: GOAT #1 x 30-40s of Work
EVEN MINUTES: GOAT #2 x 30-40s of Work

EXTRA CREDIT

Double Tabata: 8 x 20s work/10s rest:
1a) Hollow Rocks
1b) Glute Bridge on Floor (BW)

By |2018-10-04T17:06:02+00:00October 9th, 2018|Workout of the Day|