Let The Goats Begin!

Dec 2nd, 2013

Category: Competitor

Let The Goats Begin!

Accountability

Accountability

Warm-up
5 minute AMRAP
20 Double Unders
5 Burpees
Then
20 Goodmornings
20 Stiff leg Deadlifts
20 Supermans

*Roll and stretch gluts and upper hamstrings. Follow up with the pigeon stretch and hamstring stretch*

Strength
EMOM12
Odd- 2 Heavy deadlifts
Even- 5 Goat 1

*You can ascend in weight. But you should be starting around 80-85%*

WOD
12 Minute Ascending AMRAP
1 Squat Clean
1 Burpee Up and over the box
2 Squat Cleans
2 Burpee Up and over the box
3…
3…
4…
4…

Games (205,135)
Regional (185,120)
Open (155,105)

DISCUSSION 8 Comments

  1. biscoe 12/04/2013 at 3:15 pm

    dls @ 405#
    goat @ c2b butterfly pups

    wod: 6 rds @ games

  2. biscoe 12/04/2013 at 3:15 pm

    dls @ 405#
    goat @ c2b butterfly pups

    wod: 6 rds @ games

  3. Mike Brown 12/03/2013 at 5:32 am

    dead lifts @ 365
    muscle up count, 0

    WOD 6+1 regional

    MUPs and HSPUs for GOATS

  4. Mike Brown 12/03/2013 at 5:32 am

    dead lifts @ 365
    muscle up count, 0

    WOD 6+1 regional

    MUPs and HSPUs for GOATS

  5. Andrea 12/03/2013 at 1:06 am

    Front squats instead of deadlifts..
    [email protected] + 10 UB TTB
    wod: 8+2games, burpees may be a goat.

  6. Andrea 12/03/2013 at 1:06 am

    Front squats instead of deadlifts..
    [email protected] + 10 UB TTB
    wod: 8+2games, burpees may be a goat.

  7. JonesMike 12/02/2013 at 8:24 pm

    Warm up done, 375-395 w/ ttb (5) didn’t miss any ttb so probably should have done more but working up to # unbroken consistently, so this was a good starting point. Mailed in the wod 5+6 I think

  8. JonesMike 12/02/2013 at 8:24 pm

    Warm up done, 375-395 w/ ttb (5) didn’t miss any ttb so probably should have done more but working up to # unbroken consistently, so this was a good starting point. Mailed in the wod 5+6 I think