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Wednesday, 11 May 2011 / Published in WOD

Thursday 5.12.11

Annie who? Brian are you ok?

“Goat Day”

“Goats” are weaknesses or movements that give you trouble.  ”Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.  Ever take time to do it?  For this WOD pick one to three ”Goats” and the coaches will create a WOD for you.  Most of the WODs will be in the form of an AMRAP in 15 minutes. 

Example:  Goats = Handstand push ups/Double unders/Pull ups 

WOD=3 HSPU,  10 Double Unders, 5 Pull ups AMRAP in 15 minutes.

Post Scores to Comments.

Devote 60 minutes to work on SKILLS!!

Hydration [wmv] [mov]

“Strength and Endurance Tool” with Jeff Martone – video [wmv] [mov]

Bacon Baby Portobellos-The Foodee.com

People take different roads seeking fulfillment and happiness.  Just because they’re not on your road doesn’t mean they’ve gotten lost.  ~H. Jackson Browne

13 Comments to “ Thursday 5.12.11”

  1. Brian S says :
    May 11, 2011 at 11:06 pm

    No Im not OK

  2. Kevin Clem says :
    May 12, 2011 at 9:05 pm

    power snatch 95 x A lot

  3. Kevin Clem says :
    May 12, 2011 at 9:07 pm

    and regular snatch

  4. Zack Lovingood says :
    May 12, 2011 at 9:15 pm

    “Seven” (5 rounds) 24:35

  5. Jenni Irwin says :
    May 12, 2011 at 10:43 pm

    Goats – Overhead squats, snatches and pistols
    WOD – 3 snatches, 3 OHS and then 5 pistols for 5 rounds
    Then continued to practice my snatches
    and then I GOT MY FIRST MUSCLE UP!!!!

  6. Daniel Wade says :
    May 13, 2011 at 7:37 am

    3 HSPU, 6 PU, 9 DU, 100m – AMRAP 15 min

    6 full, 3 HSPU, 6 PU

  7. Beth McCoy says :
    May 13, 2011 at 8:00 am

    Goats- handstand holds,ring dips, knees to elbow… practice practice practice!
    Way to go Jenni!

  8. Erik Laney says :
    May 13, 2011 at 9:18 am

    WOD-Severin with 20lb vest(50 chin ups, 100 de load push ups, run 5k) 40:41

  9. Megan Swanson says :
    May 13, 2011 at 10:12 am

    Goat – 20 row pulls, 3 real pull ups, 10 pistols – AMRAP 15 min
    7 rounds + 3 pull ups ( 1,384 total m rowed)

  10. Amy Brown says :
    May 13, 2011 at 10:22 am

    Goat Wod= 10 row pulls + 10 Double Unders +5 Power Cleans= AMRAP in 15 min’s
    5 rounds + 10 row pulls + 1 Double Under. Then went outside and worked on Double Unders MORE because I am still horrible at them…

  11. Dan Pierce says :
    May 13, 2011 at 1:13 pm

    Muscle ups and double unders

  12. Amanda Johnson says :
    May 13, 2011 at 11:04 pm

    Goats-Double Unders, Deadlift and Handstand Pushups(for beginners)
    Spent more time on double unders but practiced for an hour!

  13. Matt G says :
    May 14, 2011 at 9:31 pm

    Linda 10/9/8/7/6/5/4/3/2/1
    215bench
    305 deadlift
    135 squat cleans

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