Partner work on freestanding Headstands and Handstands
‘Goat Day (courtesy of CFNE)
This is a chance for everyone to work on their ‘Goat’. If you responded to the Facebook post, ‘ name your 2 goats’, then use those 2 movements in this WOD.!!!
Odd min: Movement 1
Even min: Movement 2
With the ‘Open’ coming to an end it’s time to work on those movements that we had trouble with and turn those weaknesses into strengths.
The coaches will help you in figuring out the best format for this WOD. For complex movements such as weightlifting and gymnastics, don’t worry about trying to bust in max reps, but focus on absolute perfect form, added with a little bit of intensity.
If intensity is your issue and your goats are running and burpees then get your heart rate up and push the intensity.
As an example, if my Goats were running and strict pull-ups, my WOD could look like this:
- odd minute: Run 120m
- even minute: 5 x strict pull-ups with 3 second hold at top and 3 second lowering.
Example 2: burpees and overhead squats
- odd minute: 10 x burpees
- even minute: 5-7 perfect reps of o/h squats with 3 second pause at bottom