WOD Wed 6-26-13
WOD Tue 6-25-13
June 24, 2013WOD Thu 6-27-13
June 26, 2013WOD Wed 6-26-13
Where are you now vs. when you started with respect to bands, squat depth, mobility? We work the goats to change our weaknesses into strengths, not to punish our athletes!
Warmup: 5 minutes DU practice or 4 x 50 reps Coach Lead DROM and barbell drills Strength: Front Squat 5 Sets of 3 reps for max weight Conditioning: 1 Rope Climb 10 GTO – 95/65 2 Rope Climbs 8 GTO 3 Rope Climbs 6 GTO 4 Rope Climbs 4 GTO 5 Rope Climbs 2 GTO – Sub 3 strict pullups for 1 rope climb as necessary Cool Down: 1) Walk/Jog 200M easy 2) Partner voodoo band – biceps – 5 min per partner 3) Double LAX ball – Quads & IT band