GOAT DAY

Today is a technique dominant day.  We are going to cover a few things, but nothing crazy since yesterday was a little rough.

Skill 1: HSPU
Beginners
3 sets of max handstand hold (against the wall)
-rest as needed in between sets

then you will complete

3 sets of 5 wall walks

Advanced
2 sets of max HSPU with no kip no more than 2 abmat's allowed
+
1 sets of max HSPU (kip allowed)

then

3 sets of 5 wall walks


Skill 2: Pull-ups
Beginners
4 sets of max strict pull-ups with whatever band you are currently using
+
1 sets of max strict pull-ups with the next lightest band.

Advanced
3 sets of max Strict pull-ups
+
2 sets of max Kipping pull-ups
+
2 sets of max butterfly pull-ups (for anyone planning on competing)


Skill 3: Double unders
Beginners
10-12 Min working on double unders


Advanced
150-200 Double unders depending on skill level. Choose your goal before you start.
Each time the rope stops there is a 7 burpee penalty. 

We're going for unbroken here obviously, so the penalty should be incentive to not mess up.

Time For A Bench Mark

7 Sep

Warm-up
Coaches choice


WOD
You are to complete ONE of the following benchmark WODs, your choice.  These are all longer ones that is why there is no strength today.  SCALE AS NEEDED.  Do not overreach your limits. 

Choice # 1
"Barbara"
5 rounds EACH for time;
20 - pull-ups
30 - push-ups
40 - sit-ups
50 - squats
3 min rest  <--- REQUIRED


Choice # 2
"Chelsea"
Every Minute On the Minute for 30 Min'
5 - pull-ups
10 - push-ups
15 - squats


Choice # 3
 "Eva"
5 rounds for time of;
800m run
30 KB swings @ 70-72# (2pood)
30 pull-ups


Choice # 4
"Kelly"
5 rounds for time of;
400m run
30 box jumps @ 24"
30 wall balls @ 20#


Choice # 5 HERO
"Badger"
3 rounds for time of;
30 - squat cleans @ 95#
30 - pull-ups
800m run


Choice # 6 HERO
"Jerry"
For time;
1 Mile run
2k Row
1 Mile run

 

Back Squat...oh hello legs...

Warm-up
Coaches choice

sWOD
ALL
5 x 5 back squat
add 5 pounds from last 5x5

NOTE: AFTER you warm-up to the weight you need to do, keep the same weight for each set.  Also you may want to start keeping track of weights & WODS.  Post result in the comment section, in an APP, or just in a note book.


WOD
4 rounds for time;
10 jump squats
15 KB swings
20 lunges (total)
25 push-ups
Rest 1 MIN

Oly Technique

Warm-up

Learn a little more with The Burgener Warm-up

+
25 pvc snatch balance
+
25 pvc over head squat



sWOD

Snatch complex

Perform 7 sets of the following complex, while trying to move up in weight.
1 power snatch + 1 hang power snatch + 1 snatch balance

NOTE: Do not set bar down until the snatch balance is complete.  You can re-grip in the hang position.


WOD
6 rounds of
5 Power snatch @ 95/65#
10 Burpees
30 double unders

Happy Hump Day

Warm-up
20 lunges (total)
5 strict pull-ups
20 squats
5 strict pull-ups
20 push ups

Shoulder mobility

sWOD
Press + Push Press

ALL
5 sets of ---3 strict press + 3 push press


WOD
Alternating back and fourth
For time;
10-9-8-7-6-5-4-3-2-1
Shoulder to over head @ 115/75#     (competitors = 135/95)
&
1-2-3-4-5-6-7-8-9-10
Burpees

NOTE: Scale weight accordingly, don't let your ego kick your ass.

Front Squat

Warm-up
Learn yourself with this video Front Rack Mobility
Courtesy of Mobility Wod

PVC mobility
25 of each
pass throughs
back squats
body rotations left
snatch balance
body rotations right
over head squat
pass throughs

thEn
20 burpees for time

sWOD
Novice
5 sets x 3 reps

Advance
5 sets x 5 reps

Competitors/ Fire Breathers
4 x 6 @ body weight



WOD
3 rounds
500m row or 400m run  (do what you dont want to do---be honest)
15 Push-ups
30 air squats
15 pull ups

To the tire pad we go...

Warm-up
Bear crawls
sprints
and more!!!
That more being coaches choice....


sWOD
5 sets of ME (max effort) pull ups

5 sets of ME dips

NOTE: Rest as needed, and alternate in between pull-ups and dips.


WOD

For Teams of 2;
(only one person working at a time)
15 MIN AMRAP
15- Burpee box jumps
15- Squats
15- Push-ups
5- Tire Flips  (teammates can flip tire together)


1 Person Team;
15 MIN AMRAP
10- Burpee box jumps
10- squats
10- push-ups
5- tire flips