130130:
“Return of the Goat”
10 Minutes to pick & complete 1 of the following:
(a) Tabata Muscle Ups OR Ring Dips OR Pull Ups
(b) Accumulate 30 Hanstand Push Ups OR 3 minutes Upside Down
(c) 5 x 250 M Rows OR 5 x 200 M Sprints; rest 1 minute between
NOTE: Pick the movement that is a “goat” for you.
goat (n) – 1. Furry little mountain creature. Usually trots, loves cabbage;
2. A particular movement, skill, or lift that you consider a weakness
-then-
15-12-9-6-3
Power Snatch (115#/80#)
Burpee Over Bar
-then-
75 Good mornings (with bands, or bar, or dumbbell, or pvc), for effort & quality.
An additional definition of the goat can be found by watching the movie “Waiting” with Ryan Renolds.
Or listening to Adam Sandler
6:59 RX
I am pretty disappointed in this time, wish I could have strung together the snatches- legs are feeling pretty weak today.
75 good mornings at 65
And my goat is ring dips-
ring dips
metcon: 13:12 @ 65# sooo sore today
good mornings at 65 then 55# for last 55
tough workout, did a 5k row to warm up… oops. feeling the pain.
2 weeks now at your box. Truly humbling experience. Hope I get this powerlifting stuff and get stronger.
Row was goat…conditioning
10:03 #45
Good mornings with green band
My goat: Row sprints
Met-con: 65lb power snatch 9:34
Great to be back.
One month in! Worked on bar muscle ups, then rings. 9:23 #85 still disjointed on the powerlifting but making progress (hips)
35 box dips as my goat.
85# snatches and slow burpees in 12:40.