We will be posting 2 options for Thursdays, throughout the Open, a moderate intensity EMOM or an EMOM to work on GOAT movements. GOAT movements are movements that you struggle with or want some extra practice. We will keep the intensity relatively low during these EMOMs and focus on the mechanics of the movements.
At the end of each class (last 20 minutes) we will be streaming a ROMWOD class on the TV.
Option 1: (moderate intensity EMOM)
1 – :30 Over Unders
2 – :30 Box Step Ups
3 – :30 Pull-ups
4 – :30 Goblet Squats
Option 2: (GOAT movement EMOM)
GOAT Movement examples:
Muscle Ups, Handstand Pushups, Squat Snatches, Overhead squats, Handstand Walking, Double Unders, Chest 2 Bar Pullups, Toes 2 Bar, Squat Cleans, Power Cleans, Split Jerks, Push Jerks, Power Snatches, Front Squats, Back Squats, Wall Balls, Box Jumps, Deadlifts, Pushups, Pullups, Air Squats
OR ANY MOVEMENT THAT WE HAVE EVER DONE IN THE GYM!!!
Odd – 3 Squat Cleans
Even – 5 T2B