June 2013

Goat day OTM x 20 Even goat 1 Odd goat 2

For time 1 mile run 30 Toe to bar 800M run 25 Toe to bar 400M run 20 Toe to bar

Strength Clean and Jerk 5-4-3-2-1 Increase lbs every set to work up to a heavy 1RM. Metcon 13.2 Fitness Open WOD 10 Minute AMRAP 5 shoulder to overhead (115/75) 10 deadlifts (115/75) 15 box jumps

1.Fitness games open 12.5 7 Minute AMRAP 3 thrusters 100/65 3 Chest to bar pull ups 6 thrusters 6 C2B 9 thrusters 9 C2B 12 12 etc…. 2.Mobility

1. Skill review snatch Form, set up and pull review of each position in the Olympic snatch. 2. For time 800M run 30 snatches (to determine weight will be form) 800M run

1. OTMx20 even goat 1 odd goat 2

1. Floor presses 3-3-3-3-3 2. 15 minute AMRAP 3 rope climbs 10 push presses (115/75) 15 second L-sit (paralettes or rings)

1. Tabata bottom to bottom squats. 20 seconds of work time followed by 10 seconds of rest. The bottom to bottom squat will start in the down position and end in the down position. You will rest in the bottom of the squat. 2.1 mile run 3.Mobility Kathy Bates meets the banded bully! (click here)

1. Back Squat 1-10 1-20 1-30 total all 6 barbell loads 2. 6 minute amrap 6 squat cleans 135/95 30 double unders then no rest 6 minute amrap 8 wall ball 8 burpee box jumps

15 minute amrap 5 Hand release chest slap push ups 10 C2B Pull ups 15 KB swings 53/35 20 double unders