WOD

Goat day OTMx20 even goat 1 odd goat 2

3 rounds for time 15 hang power cleans (135/95) 15 Burpees rest 5 to 10 minutes 5 rounds for time 35 double unders 200m run  

1. Work up to a 1RM push jerk 2. 2 sets of max rep push ups 3. OTM 12 minutes Even 5 HSPU Odd 1 to 3 muscle ups

1.1rm back squat 2. Emom 7 mins 2 pause front squats 70% 3. 3×20 Speed dead lifts 4. 8rft 8 wall ball (20/14) 8 box jumps (20/24)

1. Work up to a 1RM Back squat 2. 8 rft 8 wall ball (20/14) 8 box jumps (24/20)

work up to 1RM snatch work up to 1RM clean Deadlift 5 4 3 2 (275/185) K2E 10 8 6 4 Box jump 15 12 9 6 round 1 is 5 10 15, round 2 is 4 8 12 etc…

Deadlift 5 4 3 2 (275/185) K2E 10 8 6 4 Box jump 15 12 9 6 round 1 is 5 10 15, round 2 is 4 8 12 etc…

Fitness OPEN 13.3 12 Minute AMRAP 150 wall ball (20/14) 90 double unders 30 muscle ups All OPEN competitors please plan on working out between 4 30 and 6 30PM. We will run it very similarly to last Friday. All others who are not actually competing in the OPEN come workout then too! Much more

Change of plans. With the announcement of the open WOD 13.3 I am changing today’s WOD. EMOM for 20 minutes Goat Day Even # Goat 1 Odd # Goat 2 Goats= exercises we would like to practice.

Strength work up to a 3RM bench press 12 minutes 100 double unders 50 unbroken then remaining time work up to a 1RM squat clean 12 minutes 100 double unders 50 unbroken then remaining time 3 sets of max rep ring dips So you can not move on to the clean or the ring dips