19 Dec 14

Skillz and Drillz:

20:00 Open Gym Skill Session!  Work on your goat(s)!  Ideas might include:

  • Double Unders
  • Handstand Holds or Handstand Push Ups
  • Pistols
  • Rope Climbs

Pretty much anything you want to work on, now is your time.  Work on more than one goat as time allows.

As always, if you are not sure, ask your coach!  That’s what we are there for.


For time:

  • L – Sit Pull Up X 10
  • Burpee X 1
  • L – Sit Pull Up X 9
  • Burpee X 2
  • L – Sit Pull Up X 8
  • Burpee X 3
  • L – Sit Pull Up X 1
  • Burpee X 10

If you do not have strict L-Sit Pull Ups, practice with knees bent.  If you do not yet have unassisted Pull Ups, you may simply practice Strict Pull Ups with as little band assist as possible.  It is also an option to extend 1 leg in the “L-Sit” position while the other leg remains in the band.

Mobility:  Coaches choice!

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