“Attack Your Goat Friday”

“Let’s get the weekend started and work on whatever you desire. We want to give everyone a chance to work on their weaknesses or just come in and make your own WOD. Get with your peers, come in at the same time, workout together and enjoy a fun Friday. If you have any questions feel free to talk to any coach. Do not skip the day, if you do not have any idea of what to do come in and we’ll make up a WOD just for you! Ay muchas cosas WUUUUUUUUUUUU!

WOD: For Time

100 KB Swings 53/34

90 Sit-Ups

80 HR Push-Ups

70 Goblet Squats 53/34

60 Power Cleans 135/75

50 Push-Press 135/75

40 Pull-Ups

30 Burpees

20 Power Snatches 135/75

10 Bear Complex 135/75

“Partner 1 will be rowing 250M while Partner 2 works on movements. Keep continuous count.”

Strength/Skill:

Clean N’ Jerk ( 30 Min to establish 1RM)

WOD: 10 Minute AMRAP ( Score will be # of REPS Completed)

RX: Toes 2 Bar – MOD: Knees 2 Elbow, High Knees

1 Minute of Work /  1 Minute of Rest

Strength/Skill: Deadlift 5 X 5 (75%)

WOD: For Time (95/65)

21 Thrusters, 21 Pull-Ups

400 M Run

15 Thrusters, 15 pull-Ups

400 M Run

9 Thrusters, 9 Pull-Ups

400 M Run

Tabata Planks

WOD

2 lap Yoke Carry (155/95)

Every time the bar is dropped, as penalty Athlete must run up the tower once, continuing  from the last place you dropped your bar until you complete 2 laps.

Strength: Back Squat 5×3 of your 70%

WOD:

800 Meter Row Buy in

50 Kettle Bell Swings   (70/53)

40 Goblet Squats (70/53)

30 Toes to Bar

20 Squat Snatches   (115/65

10 Bear Complex

800 meter cash out