11.27.13 "Goat WOD"

November 26, 2013
Kathy Getting Better Everyday!!!

Kathy Getting Better Everyday!!!

 

Leave Nothing in the Tank!!!

Leave Nothing in the Tank!!!

FITNESS

Goat WOD

Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats)
Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each week)
200m Run

COMPETITION

You may take a rest day Thursday or Friday this week, “Murph” will be programmed tomorrow, if you rest thursday then Fridays WOD will be Murph!

MetCon
“Open WOD 11.1”
AMRAP 10
30 Double Unders
15 Power Snatches

REST 20Mins

GOAT WOD
AMRAP 15

You will pick 2 Goat Movements Plus one Aerobic/Core movement (250row, 200 run, 20DU, 20 GHDS)

I expect you all to make up a specific goat WOD. Involving high skill, ex:
JC’s GOAT
Amrap 15
3 Unbroken Power Snatches (135-155)increase each week
3 Turkish Get Ups
30 feet Handstand Walk + Turnaround

Comments

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  1. Adam Reply

    AMRAP 15
    20 Single Unders
    5 Ring Dips
    250M Row

    Rounds: 4+10

    Happy Thanksgiving!

  2. Josh.O Reply

    AMRAP 10
    30 double unders
    15 power snatches (75#)
    4+38 RX

    Goat AMRAP 15
    5 strict deficit hspu’s ( about a 3 inch deficit, nothing crazy)
    3 muscleups (Unbroken for 4 rounds)
    15 ghd situps (focused on the heel strike)

    5+1

  3. Sonia Blade Reply

    Open 11.1
    6+9

    GOAT WOD
    5 Thrusters 95#
    8 Strict C2B Pull ups with green band. Slow negative.
    1 min treadmill sprint @ 5% incline 10mph

    4+5

    Holy Goat!!!

  4. Don E Reply

    Goat, 5 rounds.
    10x OHS (45#) Done
    10x DUs (Linked a few of them)
    3x MUs (20% success rate)

  5. Leo Reply

    5 C2B
    3 Snatches #95 (working on form, “Beauty before the Beast”)
    20 DU’s
    7+12

  6. scott henriques Reply

    warm up>bring sally up

    MY GOAT> Amrap
    15 min

    1 snatch/2 ohs—–5 unbroken 20# wallballs—20 du attempts———–8 rounds

    recovery for me—–50 ghd’s

  7. Big Sexy Reply

    1. Opens 11.1
    30 DUs
    15 Power Snatches (75#)
    6+5 Rx

    2. Goat WOD AMRAP15
    5 HSPU
    10 Pistols
    15 GHD situps

  8. Mr. Rx Reply

    Open wod 11.1
    6+35 – almost a PR

    Goat Wod Amrap 15
    250 row
    20ft handstand walk with turn around
    4 Turkish Get Ups 53#
    –4 rounds even, no turn arounds were successful

  9. jj Reply

    Open 11.1 – 6 rounds

    Goat wod- 5 T2B, 3 ring dips, 3 snatch balances @85# – 8 rounds

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