Wild Goats Workout 25.03.20

Follow the link to see the workout video: This will allow you to ask comments regarding the workout https://www.youtube.com/watch?v=_GZg9Qa2Ct4&t=393s BARBELL:

Find your 1 rm attempts when you can through the week

Business, Bells, Bare Warm up:

1:00 min Wide Leg adductor + hamstring stretch

30 calf pumps

2 Rounds

5 inch crawls + push up

5 R/L world’s Greatest stretch

:30 sec Bootstrap stretch

10 alternating mountain climbers

10 alternating reverse lunges

1:00 single skips

20 Doubleunders

BUSINESS:

15:00 AMRAP

Buy in

200 Double Unders

50 Thrusters 20/15kg

100 Double Unders

25 Thrusters 20/15kg

Then in the remaining time

AMRAP

15 Russian Plate Twists

10 Front Squats 50/30 kg

5 Push Press 50/30 kg

Post WOD midline challenge

Max time V-Tuck Hold

BELLS:

15:00 AMRAP

Buy in

200 Double Unders

50 Dumbbell Snatches

100 Double Unders

25 Dumbbell Snatches 22.5/15kg

Then in the remaining time

AMRAP

15 Russian Dumbbell Twists

10 Goblet squats

5 Right+5 Left Dumbbell shoulder to overhead 22.5/15kg

Post WOD midline challenge

Max time V-Tuck Hold

BARE:

15:00 AMRAP

Buy in

200 Double Unders

40 Pike Press

100 Double Unders

20 Pike Press

Then in the remaining time

AMRAP

20 Russian Twists (odd weighted object optional)

15 Air Squats (odd weighted Goblet Squat optional)

10  Push Ups

Post WOD midline challenge

Max time V-Tuck Hold

*scaling options for Double Unders will be double the reps of single skips.



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