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Strength
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Front Squat
10 x 2 @ 60% 1RM
Yes, another dynamic effort day…move it fast!
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WOD
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Goats and Love
Every minute on the minute for 20:00:
Even Minute: Goat
Odd Minute: Something You Love
We had a great response from the goat day last week. We’ve done this version before as well. It sucks your soul to only work on things you’re bad at. Today you get to work on a goat, as well as something that you’re good at or something you really like. As with last week, remember that this is 10 minutes so if you choose to do 10 reps of something, that’s 100 total. Plan accordingly.
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Doc Laura working on Patrick during the in-house comp. It’s important to have folks in your corner to keep you feeling good. Who do you have working on you??
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15.3 was an ego check for many. Starting off with muscle-ups for the Rx Division was a tough way to begin week 3. For some it meant they got their first muscle-up. Congratulations to you guys! For some it meant trying for that first MU for 14:00 and not getting it. Throw in some high rep double-under sets and this was hard week for many.
As great as the open can be, it can be equally challenging – both emotionally and physically. If you had a rough week, well I promise you weren’t alone. But now it’s time to move forward. There are 2 more weeks of work to be done. This week is over at 6pm (don’t forget to enter your score!!). There’s nothing more you can do about the score of 15.3. Now you have to shift your focus to 15.4. Take what you learned about yourself this week and use it. Were you really close to that MU and just wasn’t able to hit the transition? Time to focus on improving that skill. Did you not even try the MUs because they’re out of reach? Let’s add in some strict pull-up and ring dip work to your skills practice. Did the double-unders take you too much time? Yeah me too, we have to keep working on those.
For ALL of us, the open isn’t all peaches and sunshine. There’s highs and lows, just like anything in life. And just like life outside of the box, how you deal not only with the highs, but with the lows, is going to say a lot about you. If you had a good week, like so many of you did, congratulations!! If 15.3 was a gut shot to you, pick yourself up and dust yourself off cause we have more work to do. See you in there!
