Monday, August 15, 2016

Tuesday - GOATS

Time to work on a few of our GOATS

Group warm up
Tabata alternating rounds

Skill 1: 10 minutes
5x 10 Pulls on the rower
- the athletes will take turns on the rower.  Each turn you will pull 10 times only (starter pulls count too)
- The score is the lowest meter score out of the 5 attempts

Skill 2:
10 minutes to work on Max rep double unders
- The score is the amount of double unders you get unbroken. Take the whole 10 minutes to keep trying
- everyone is working on double unders, even if your Score is a big smiley face :) , still work on them

Metcon: (13 minute cap)
Wonderful ladder of Shoulder to OH 115/85, 95/65, 75/55
Minute 1 = 1 rep
Minute 2 = 2 reps
and so on until you are unable to complete the required reps for that round

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