29 Nov 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Hey Everyone,

Tis the season, for Goat WODs, that is!! For the next 4-6 weeks we will be performing Goat WODs on Wednesday.

What is a Goat WOD, well, it’s a WOD built of all the movements that you need to work on, the ones that hold you back in a WOD, like a stubborn little goat. You will pick two to three movements to work on and build a personal workout from these movements. Each week you will do the same workout but try to attempt more reps, more rounds or a little more weight each time. Let’s kill our weaknesses and become pure savages!!!

PS>
We will Also be starting a WENDLER STRENGTH Cycle next week. We will focus on the Power Lifts:  Back Squat, Deadlift and Strict press. The STRICT Press Day will fall on Wednesdays and be performed along with your GOAT WODS.

Fitness
Performance
Metcon (Time)

Warm Up:

Row 500m
50 Air squats
50 Abmat Sit-ups
50 Push-ups
50 Abmat sit-ups
50 Tuck Jumps
50 Abmat Sit-ups
Row 500m

Metcon (AMRAP – Rounds and Reps)

“AMRAP 15 GOAT WOD”

You will pick 2 Goat Movements Plus one Aerobic or core movement (250row, 200 run, 20DU, 20 Air squats, 20 GHDSU) Typically pick one gymnastics movement and one barbell movement unless you really lack in one area.

Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
AMRAP 15
3 Squat Snatches (add weight each week)
3-5 Ring Dips (add reps or reduce bands each week)
250m Row

Ex:
AMRAP 15
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

Competitors
Metcon (No Measure)
A.  ENDURANCE:
Row 250 500 1000 1500 2000
Rest Equal Work 1:1 for each intervalB. OLY
Every 2:00 Minutes
2 Squat Cleans + 1 Split Jerk Reset each rep
75%x2 80%x2 85%x2 90%x2

C. GOAT WOD
“AMRAP 15 GOAT WOD”

 

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