9/25/16- Open Gym Work

"GOAT TRAINING 1. HSPU, HSW, PP Pick one of the following (A, B, or C), base on greatest weakness... A. Handstand Push ups OTM x 20 Odd: 5 HSPU - rings, elevated, kipping or strict Even: 200m Run or 200m Row B. Handstand Walking OTM x 20 Odd: 10M Handstand Walk Even: 200m Run or 200m Row C. Overhead Strength OTM x 20 Odd: 6 Push Press Even: 200m Run or 200m Row C2B, MU, WEIGHTED PU, HVY KBS and Below Parallel Goat 2. Pick one of the following (A, B or C), base on greatest weakness... A. C2B Pull ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 8 C2B B. Muscle ups OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3-4 Muscle ups C. Upper body Pulling Strength OTM x 20 Odd: 6 Squat Cleans, 135/95 or max rep Pistols Even: 3 Weighted Strict Pull ups or 8 KBS, 88/70 RUNNING, ROWING, DOUBLE UNDER, BX JMP 3. Pick two of the following, base on greatest weakness... A. Box Jumps For time: 10 x 12 unbroken Reps - you choose the height. B. Double Unders For time: 10 x 20 unbroken reps C. Rowing For time: 3 x 500m, OT3M C. Running For time: 4 x 400m, OT3M D. Strength Deadlift 3-10-10 Overhead Endurance, OHS, RING DIP, Rope Climb, LSit, TTB 4. Pick TWO of the following, based on greatest weakness... A. Overhead Strength Endurance 5 RFT: 15 unbroken Push Press, 105/75 B. Overhead Squats 5 x 10 reps, moderate - not for time. C. Ring Dips 60 reps for time D. Rope Climbs 10 x 15' Rope Climbs for time E. L-Sits 10 RFT: 10 seconds of L-sit hold F: Toes To Bar 10 RFT: x 6 unbroken reps"