Let The Goats Begin!

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)

biscoe

12/04/2013 @ 3:15 pm

dls @ 405#
goat @ c2b butterfly pups

wod: 6 rds @ games
biscoe

12/04/2013 @ 3:15 pm

dls @ 405#
goat @ c2b butterfly pups

wod: 6 rds @ games
Mike Brown

12/03/2013 @ 5:32 am

dead lifts @ 365
muscle up count, 0

WOD 6+1 regional

MUPs and HSPUs for GOATS
Mike Brown

12/03/2013 @ 5:32 am

dead lifts @ 365
muscle up count, 0

WOD 6+1 regional

MUPs and HSPUs for GOATS
Andrea

12/03/2013 @ 1:06 am

Front squats instead of deadlifts..
2@215 + 10 UB TTB
wod: 8+2games, burpees may be a goat.
Andrea

12/03/2013 @ 1:06 am

Front squats instead of deadlifts..
2@215 + 10 UB TTB
wod: 8+2games, burpees may be a goat.
JonesMike

12/02/2013 @ 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
JonesMike

12/02/2013 @ 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

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