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4.3.14

GOAT/Rest Day

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

4.2.14

WOD: 

 

100% effort:

250m Row

10 KBS 70/53

10 Burpees

10 KBS

10 Burpees

10 KBS

250m Row

 

Rest 10 Minutes

x3

 

Ben in a beautiful front rack position!

 

Ben in a beautiful front rack position!

4.1.14

Strength: 

1 RM Shoulder Press

Max set of dips (ring, GHD, bands)

 

WOD: 

AMRAP 8

3-5 Thrusters 75/55

3-5 Chest to Bar Pullups

Rest 2 minutes

x2

 

Yay burpees!!!
Yay burpees!!!

3.31.14

Strength: 

 

20-25 minutes to complete:

1 RM Snatch

1 RM Back Squat

Max Height Box Jump

 

WOD: 

For time, 2k row

 

Max, Grant, and Nick maxin' out on box jumps!
Max, Grant, and Nick maxin’ out on box jumps!

3.28.14

Skill: 

 

8 minutes handstand progressions

 

WOD:

 

Death by pullups

1 pullup during the first minute, add 1 rep each minute until you can’t perform the allotted pullups in the 1 minute.

 

Kyle rowing through 14.4!
Kyle rowing through 14.4!

3.27.14

GOAT/Rest Day

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

 

Last edition of the Open Friday Night Lights is tomorrow! Come and cheer on everyone tackling 14.5 beginning at 6:30!
Last edition of the Open Friday Night Lights is tomorrow! Come and cheer on everyone tackling 14.5 beginning at 6:30!