Wednesday, January 30, 2013


“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


Power Snatch (115#/80#)
Burpee Over Bar


75 Good mornings (with bands, or bar, or dumbbell, or pvc), for effort & quality.

10 thoughts on “Wednesday, January 30, 2013

  1. 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-

  2. One month in! Worked on bar muscle ups, then rings. 9:23 #85 still disjointed on the powerlifting but making progress (hips)

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