3-18-15
“Goat Day” Pick 2 exercises you want to improve on. On the minute for 20 mins. Even – Goat 1 Odd – Goat 2
3-17-15
As Many Reps in As Possible 9 mins: 2 Power Cleans, 135/95 2 Box Jump Overs, 24/20 4 Power Cleans, 135/95 4 Box Jump Overs, 24/20 6 Power Cleans, 135/95 6 Box Jump Overs, 24/20 -Continue going up by 2’s- …
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3-14-15
Complete for Time: Run 800 meters 21-15-9 reps of: Deadlifts, 225/145 Box Jumps, 24/20 Run 800 meters
3-13-15
NON-OPEN COMPETITORS: As Many Rounds As Possible in 14 Minutes: 50 Wall-ball shots (20/14) 100 Double-Unders (200 Single-Unders) Men Use 20-lb ball to 10 feet, Women use 14-lb ball to 9 feet FOR OPEN COMPETITORS: As Many Rounds As Possible …
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3-12-15
As Many Rounds As Possible in 20 mins Teams of 2 Row 1K 100 Squats 100 Sit ups 100 Kettlebell Swings, 53/35 **Split anyway you choose
3-11-15
“Goat Day” Pick 4 exercises you want to improve on; one from each category: 1. Weightlifting 2. Gymnastics 3. Aerobic Conditioning 4. Mobility On the minute for 20 minutes, perform each exercise, rotating between each category. For example: Minute 1 …
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3-10-15
On The Minute x 14 Minutes Odd: 5 Power Cleans (135/95) + 30 Double Unders Even: 5 Toes to Bar + 5 Wallballs (20/14)
3-9-15
As Many Rounds As Possible in 15 mins: 30 Jumping Lunges 30 Kettlebell Swings, 53/35 30 Push-Ups
