Supersets with a Smidge of Goat

Dec 10th, 2013

Category: Competitor

Supersets with a Smidge of Goat

Vic

Vic

Warm-up
2 Rounds
75 dubs
20 mountain climbers
50 dubs
10 inchworms
– quad stretch against the wall 1 minute each side

Skill
Spend 10 minutes mobilizing Goat 1 and working on Goat 1 form

Strength (20 minutes)
1. High Bar Back Squat @85%
3-3-3-3
2. Weighted walking lunge- 7 steps each leg (14 total) Use kettlebells

*Complete #2 immediately after #1 then rest.

WOD (15 minutes)
3 Rounds
15 Goat 1
15 Chest to Bar Pull-ups
15 Burpees

DISCUSSION 6 Comments

  1. Michael McGuire 12/11/2013 at 2:08 am

    Back squat: 315 across
    Lunges: 2 poods

    Wod: 15:34 with hanging squat snatches at 95#

  2. Michael McGuire 12/11/2013 at 2:08 am

    Back squat: 315 across
    Lunges: 2 poods

    Wod: 15:34 with hanging squat snatches at 95#

  3. Mike Brown 12/11/2013 at 1:49 am

    warm up: done
    back squat: 285 across
    lunges: 2pd kb in each hand
    WOD: 13:23 w/ 95lb push jerk

  4. Mike Brown 12/11/2013 at 1:49 am

    warm up: done
    back squat: 285 across
    lunges: 2pd kb in each hand
    WOD: 13:23 w/ 95lb push jerk

  5. Crowley 12/10/2013 at 2:18 pm

    warm-up: done
    back squat: 285 across
    lunges: 2pd kb in each hand
    WOD: 10:33 w/ 115# push jerk

  6. Crowley 12/10/2013 at 2:18 pm

    warm-up: done
    back squat: 285 across
    lunges: 2pd kb in each hand
    WOD: 10:33 w/ 115# push jerk