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WOD - Thursday. 3/22/2018

3 RFQ:
50ft. Inch worm (2nd round backwards)
50ft. Crab walk (2nd round backwards)
50ft. Burpee-broad jump
50ft Bear Crawl (2nd round backwards)

A. Skill Work/Practice
Choose two GOATs
ODD: Movement of your choice
Even: Different movement of your choice


  • Double unders (up to 35)
  • HSPUs (up to 10)
  • C2Bs/Pullups/ring rows (up to 10)
  • Ring/Bar Muscle ups (up to 5)
  • T2B (up to 10)
  • Box jumps (up to 10)
  • Pistols (aka “Single-legged squat”, up to 10, 5/5, alternating)
  • Row (up to 15 cals)

We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

As a coach, you might have to field a wider variety of questions than usual. Guide athletes to pick the movements they will benefit the most from from practicing. Remind athletes that the intensity should be lower today. It is not about going crazy, grunting etc, it is about refining movement.

B. Conditioning:

With your favorite sweat buddy:

For time:

200 Double unders (alternate every 20)

100 T2B (alternate every 5)

50 DB Burpee Box step overs* (50s/35s, 35s/20s, alternate every 5)

100 Double unders (alt every 20)

50 T2B (alt. every 5)

30 DB Burpee Box step overs (alt. every 5)

Time Cap: 15:00 (Record time finished/total reps if capped)

*50 DB Burpee Box step overs:

While holding a DB in each hand perform a burpee and step over the box to the other side. That's one. Repeat.

Extra Credit: Recovery.

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