June 3, 2014

Mobility:

 

10 minutes

 

WOD:

 

800 meter run

20 power snatches (115/80)

800 meter run

 

Strength:

 

Back squats

2 x 10 (heavy)

 

Goats:

 

Keep beating your goats from yesterday

June 2, 2014

Metabolic conditioning week begins with a tabata, otherwise known as a face punch to your fat.

 

Mobility:

 

10 minutes

 

WOD:

 

Tabata

 

Clean and jerk (75/45)

Pull ups

Thrusters  (75/45)

Toes to Bar

 

Skill:

 

Pick 2 goats 

OTM for 16 min

 

April 3, 2014

Mobility:

 

20 minutes

 

Skill:

 

On the minute for 14 minutes

 

Pick 2 goats

 

Strength:

 

7x3 overhead squats

March 30, 2014

Mobility:

 

20 minutes

 

Skill:

 

OTM 12min

 

Pick 2 goats; switch between them every minute.

 

Strength:

 

20 RM bench press

 

 

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