Coralling Your Goats

  • July 16, 2013
  • By :
Who wears short shorts?!?
Who wears short shorts?!?

Warm-up
-20 Burpees
-Then spend 12 minutes mobilizing the hips and working on Goat 2 technique.

Strength
1.High Bar 1+1/4 Back Squat
2-2-2-2
2. Squat Clean
2-2-2-2

WOD
21-15-9
Thruster (95/65)
Goat 2
*Can cut the goat reps in half depending on the movement.

Games – Axle

For Conditioning Goats…400m run = 500m row = 100 double unders
In a Wod like today if you were running you could do 21 Thrusters 800m run 15 Thrusters 600m run 9 Thrusters 400m run or scale accordingly if you were rowing or double undering.

25 Comments

  • Ribeiro

    07/17/2013 @ 11:43 am

    WU: Checkski
    Squats: up to 275#
    Squat Cleans: Played around with 225# in my new oly’s and it felt immaculate….until i caught the bar on my wrist and it’s now sprained….. -____-
    WOD: Couldn’t hold the bar in a front rack from wrist so I did both of my goats with 5 mups and 10 pistols for 3 rounds. Time was mid 11

  • Goose

    07/17/2013 @ 2:20 am

    315-255-9:24 w power snatch axle

  • Bish

    07/17/2013 @ 12:22 am

    Squats up to 315
    Squat cleans 245 x 2 TNG, tried 275 TNG got one and a half
    WOD: Thrusters with axel (106 lbs I think) and HSPU’s: 9:01

  • mattw

    07/17/2013 @ 12:21 am

    squats: 295×2
    cleans: 265×2
    wod: 4:38 with ttb –> What up A.Cooke……

  • Andrea

    07/16/2013 @ 11:12 pm

    Squats: 215
    Cleans: 195×2 205×1 pr
    Wod: 5:14 with ttb

    • Andrea

      07/17/2013 @ 12:47 am

      Missed endurance workout which I had wanted to do.

      Went to track and did 5k.. 20:15.. Dead.

      • Andrea

        07/17/2013 @ 12:49 am

        Well 3 miles flat so not whole 5k

  • Petra

    07/16/2013 @ 7:56 pm

    1+1/4 squats: 115#
    squat cleans: 115#
    WOD: CTB Fran 8:33

    Extra cash-out: 3×20 on the GHD

    • Schurko

      07/16/2013 @ 9:36 pm

      Nice job Petra!!

  • Kenny "F'n" Powers

    07/16/2013 @ 4:23 pm

    squat: 225
    SQCLN: 185 (ran out of time)
    WOD: I think I found both my goats today as thrusters were a damn mess and MUPS took about 6 hours to do. 14:07 MUPS at 10, 7, 5.

    whatever, im still drunk from vacation…

    • Shamwow

      07/16/2013 @ 8:11 pm

      Perfect post from KFP.

      • Kenny "F'n" Powers

        07/16/2013 @ 8:21 pm

        Thanks man. Looking good with those squats today, guy!

  • dudley

    07/16/2013 @ 3:47 pm

    squat: 225×1; squat clean: 185×2. yesterdays heavy DLs (for me at least), left me fairly useless strength-wise this AM. that’s my excuse for today. todays goat: box jumps. WOD: 9:32 w/30 box jumps/rd.

    • Goose

      07/17/2013 @ 2:13 am

      Box jump goat..would’ve never expected that from the body weight ninja.

  • DePrizio

    07/16/2013 @ 3:32 pm

    warm-up: done
    squats: up to 205
    squat cleans: up to 195# โ€“
    WOD: 8:45 w/ pull-ups and axle

  • Arik

    07/16/2013 @ 3:19 pm

    HBBS: 225 x 2
    SC: 225 x 2
    WOD: w/ 4 x 100M SPRINT followed by 30s rest.
    PRed the amount of rest i took between reps. Don’t think I’ve ever waited that long in a workout.

  • Biscoe

    07/16/2013 @ 2:59 pm

    warm-up: done
    squats: up to 295#
    squat cleans: up to 245# – lost the 2nd rep at 265#
    WOD: 7:58 w/ pull-ups aka Fran – did the thrusters unbroken which i was pleased about, gotta still work on those pull-ups and focus on full extension at the bottom

  • Schurko

    07/16/2013 @ 2:53 pm

    WU: checkaroo
    HB1.25BS: 335# x 2
    Sq Cleans: 275#x2. Got 285×1 couldn’t get the 2nd.
    WOD: 6:43 with axle and TTB. TTB stop working after approx 23 reps every time. Baaaaaaaa

    • Andrea

      07/16/2013 @ 4:02 pm

      that is my problem too. they are good good good, and then I hit a wall and have NOTHING. will be doing TTB as well today…maybe i can hit 25 reps before crashing into wall.

  • Crowley

    07/16/2013 @ 2:00 pm

    warm-up: done
    1 and 1/4 squats: up to 295#g
    squat cleans: up to 235# – lost the second rep standing up at 245#
    WOD: 9ish? w/C2B – Planned on doing heavy snatch but after missing 3 attempts on the first round and my wrist feeling like it was going to snap I decided to abandon ship for goat #1 (C2B). May need to reevaluate goat #2 as I have been experiencing a lot of inflammation/pain in my wrist during and after heavy overhead stuff.

    • Kenny "F'n" Powers

      07/16/2013 @ 4:17 pm

      Jesus Crowley…you’re a damn beast

    • Goose

      07/17/2013 @ 2:10 am

      New goat – forearm/shoulder mobility

  • Shamwow

    07/16/2013 @ 1:26 pm

    I don’t think there has been a photo taken that does a better job at capturing the essence of DeDonno than this one.

    • Patilac

      07/17/2013 @ 12:07 am

      Well said

  • Stafford

    07/16/2013 @ 1:08 pm

    1 1/4 Back squat = 225
    Squat cleans = 205 x 1 Couldn’t get elbows under the second rep

    Wod. 95 axle thrusters and 400 m runs.

    Cash out : ME butterfly pull-ups x 5 totals 6 7 6 7 8. ( form felt a lot better today)

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