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.
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Devote 60 minutes to work on SKILLS!!
“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
No Im not OK
power snatch 95 x A lot
and regular snatch
“Seven” (5 rounds) 24:35
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!!!!
3 HSPU, 6 PU, 9 DU, 100m – AMRAP 15 min
6 full, 3 HSPU, 6 PU
Goats- handstand holds,ring dips, knees to elbow… practice practice practice!
Way to go Jenni!
WOD-Severin with 20lb vest(50 chin ups, 100 de load push ups, run 5k) 40:41
Goat – 20 row pulls, 3 real pull ups, 10 pistols – AMRAP 15 min
7 rounds + 3 pull ups ( 1,384 total m rowed)
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…
Muscle ups and double unders
Goats-Double Unders, Deadlift and Handstand Pushups(for beginners)
Spent more time on double unders but practiced for an hour!
Linda 10/9/8/7/6/5/4/3/2/1
215bench
305 deadlift
135 squat cleans