Thursday 15/6/17

“Goat EMOM”

EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice
– Athletes will choice 2 movements that they need to work on will post movement ideas day before
– Pulling movements: Kipping, Kipping Pull-Ups, Toes to Bar, Muscle –Up Swing, Muscle Ups, Bar Muscle-Ups
– Pushing Movements: Push-Ups, HS Hold, Shoulder Taps, HS Walk, HS Push-Ups,

30min EMOM of:
1. 20m Plate Push(20kg/10kg)
2. 40m Single Arm OH KB Carry (Lv1-16kg/12kg, Lv2-24kg/16kg)
3. 10 V-Sit-Ups
4. DB Renegade Rows x 2-3 Reps
– 1 Renegade Row + 1 push-up + 1 renegade row + 1 push-ups
5. 200m Run
6. Rest

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