Let The Goats Begin!
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)
dls @ 405#
goat @ c2b butterfly pups
wod: 6 rds @ games
dls @ 405#
goat @ c2b butterfly pups
wod: 6 rds @ games
dead lifts @ 365
muscle up count, 0
WOD 6+1 regional
MUPs and HSPUs for GOATS
dead lifts @ 365
muscle up count, 0
WOD 6+1 regional
MUPs and HSPUs for GOATS
Front squats instead of deadlifts..
[email protected] + 10 UB TTB
wod: 8+2games, burpees may be a goat.
Front squats instead of deadlifts..
[email protected] + 10 UB TTB
wod: 8+2games, burpees may be a goat.
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
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