|1. Warm Up:
2. Wod prep:
Pick and practice your wheel house and goat movements.
*Coaches will help you figure out your rep schemes, loads, run distances etc.
Wheel house (something your good at)
Goat (something that you’re not good at.)
Pick from these 3 categories
Air Squats, back extensions, box jumps, burpees, handstand push-ups, jump rope, knees-to-elbows, lunges, muscle-ups, ring dips, pull-ups, push-ups, sit-ups, etc.
Snatch, clean, jerk, push press, squat, press, dead lift, bench press, etc.
Running, rowing, double unders
Odd: Wheel house (something your good at)
Even: Goat (something that you’re not good at.)
*Try and keep your working time to no more than 30-45 seconds
Mobility your choice. Ask a coach for help if needed.