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Friday, 6-12-2015

11
Jun

Friday, 6-12-2015

We are now offering Rx Bars at ACF.  These are excellent when you’re in a rush to leave the WOD and need something quick with substance.  They have about five ingredients too, which you can actually pronounce!  Only three dolla – worth a try!11535899_913854245326941_1053395298788247176_n
 
 
 
 
 Workout of the Day
Floor Press
3-3-2-2-2
 
 
then,
 
GOAT WOD!
*Pick 3 body weight movements you would like to improve for a 15min AMRAP.
*Coaches will help you program your triplet of movements.  If you come prepared today with 3 movements it will help your coach tremendously.
*What is a goat?  A goat is something that you 1) hate to see programmed 2) suck at….or I mean “what to improve at” and/or 3) may completely avoid when it is programmed.
*Some ideas include (in no particular order):  Pull-ups, C2B pull-ups, Toes To Bar, Toes Through Rings, Ring Dips, Muscle-ups (bar or ring), Handstands, handstand walking, HSPU (strict/kipping/deficit), Pistols, Rolling Pistols, Skin the Cats, Burpees, Box Jumps, V-Ups, even RUNNING!!!
*Oh and this is a great “tune-up” day for you Legends competitors =)  #oneweekout
Post your scores to the Whiteboard.

 

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