WOD Tue 6-25-13
June 24, 2013
WOD Thu 6-27-13
June 26, 2013

WOD 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