This month, we’ll be working on achieving our goals. As we mentioned in yesterday’s post, there will be dedicated time to work on our personal objectives. Here’s some ideas: getting a pull up, handstand push up, muscle up, double unders, rope climbs to name a few. It’s no secret, if you want to get something, you work at it. There is no failure, only learning. Each time you practice a skill or work on something, you get better at it, even if you can’t see the direct improvement. So, let’s get after it. Here’s the wod:
Skills
Support position, dip, ring dip, kipping dip, iron cross, ring muscle up transition
Not for time:
10 rope climbs (Any style)
20 squat cleans (heavy)
40 handstand push ups (Strict if possible)
80 back extensions (Weighted if necessary)
100 ghd sit ups (Slow and controlled)
Note: It’s time to take a step back, work on some technical movements and accessory exercises without the time domain. As you all know, time can generate a huge amount of stress and limit our ability to focus and perform the movements correctly. There is no order at which all these exercises must be done, just get all the reps done the way it works for you. This session is also meant to be more relax and interact with each other. If at any point you feel like the volume is too much, cut down the reps.
