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WOD - Thursday. 3/8/2018

2 RFQ:
50ft. Inch worm
50ft. Crab walk
50ft. Burpee-broad jump
50ft Bear Crawl

A. Skill Work/Practice
Choose two GOATs
ODD: Movement A
Even: Movement B


  • 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)
  • Talk to your coach if there's a skill not mentioned you'd like to practice.

Coach's Notes:

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.

Pick the movements that will benefit you most from practicing. Intensity should be lower today. It is not about going crazy, it is about refining movement.

B. For time
Cal Row (Ladies Rx = 21-18-15-12-9-6)
Medball push ups (Push ups with your hands on a medball)

Time Cap: 15:00

Extra Credit: Recovery

Dedicate some time to recover! Stretch, mash, roll out, etc. Spend extra time on any areas that feel extra sticky. Spend some time with people you love or in nature, etc., doing something that energizes you.

Relax and get ready for 18.3....

When the Extra Credit is, "Spend some time with people you love or in nature, etc., doing something that energizes you..."

"Relaxing" before 18.3.

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