For time:
400 M Run
21 Back Squats (bodyweight/.75 bodyweight from rack)
400 M Run
15 Back Squats
400 M Run
9 Back Squats
Compare loads to HERE
1) Every minute on the minute for 10 minutes complete:
Even minutes: “Goat 1”
Odd minutes: “Goat 2”
2) Banded Heel Cord: Anterior Bias (page 385)
Single Leg Flexion with External Rotation Bias (page 306)
Rx’d +
400 M Run
30 Back Squats (165/110 no racks)
400 M Run
20 Front Squats (165/110 no racks)
400 M Run
10 Overhead Squats (165/110 no racks)
1) Every minute on the minute for 10 minutes complete:
Even minutes: 3-5 Muscle Ups
Odd minutes: 6 Deficit Handstand Push Ups @ 6″
4 on 1 with Dan Bailey-Video
Achieving The Bottom Position With Glen Pendlay-Video
Identifying Upper Cross Syndrome-CrossFit Invictus
“It’s so hard when I have to, and so easy when I want to.”~Annie Gottlier
WOD: 10:00 @ 85lb (6:38 faster, 10 lbs heavier)
Goat 1: DBL Unders
Goat 2: Snatches @ 55lb
Oops! Thought the WOD on 7/24 was exactly the same as today’s wod…guess it pays to read.
WOD 8:09 RX @160
13:01 @ 205lb
12:20 @ 125lb
WOD: 9:56 (105 lbs)
Today’s goat work = success!!! TTB!!!
It’s the small things….
Thanks Erik!
11:43 (90lbs)
14:25 Rx+
DL 300lbs ladder 10-1 alternating Lat pull downs 1-10
13:36 (105lbs)
10:31 @ 160
Goat 1: blue banded BMU’s x 2
Goat 2: defecit HSPU’s x 3
12:17rx+ @105
9:06 RX+
4/3/3/3/3 muscle ups
6/6/6/6/6 4″ hspu
WOD: 12:33 (135lb)
14:46 @155
12:00 RX+ (85 lbs)
WOD 10:51(Rx’d+)
Goat 1 Snatches
Goat 2 Snatches
11:33 @ 160
12:31 @ 195lbs
11:22 @85
11:50 (125)
Deficit HSPU & CtB
13:35 Rx +. OHS shaky to say the least
10:50 @ 90lbs
10:45 (105)
Goat 1 HS holds
Goat 2 OHS, DU
Broke down
10:13 rx+
9:56 @ 100
9:36 Rx’d +
9:55 Rx’d @ 275
Goats…
3 bar muscle ups
6 hspu @ 6″
11:20 Rx+(115 though b/c I can’t add)
Oops! I miss posted. It was 9:10 Rx@160
not 8:09 RX @160