Josh Wagner.
1. Clean Pulls 5x2 at 1rm Clean
2. AMRAP 6
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155
3. Goat Training
Pick TWO of the following, based on greatest weakness...
A. Overhead Strength Endurance
5 RFT: 15 unbroken Push Press, 115/80
B. Overhead Squats
5 x 10 reps, moderate - not for time.
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15' Rope Climbs for time
E. L-Sits
10 RFT: 12 seconds of L-sit hold
F: Toes To Bar
10 RFT: x 6 unbroken reps
5 RFT: 15 unbroken Push Press, 115/80
B. Overhead Squats
5 x 10 reps, moderate - not for time.
C. Ring Dips
60 reps for time
D. Rope Climbs
10 x 15' Rope Climbs for time
E. L-Sits
10 RFT: 12 seconds of L-sit hold
F: Toes To Bar
10 RFT: x 6 unbroken reps
Is the AMRAP done as a complex? Or can it be broken down?
ReplyDeleteHey Tadpole, if it doesn't say "unbroken" you can take break it up as you wish.
ReplyDeleteThanks Coach Ben!
DeleteThis comment has been removed by the author.
ReplyDeleteWhat's your prediction for the WOD (fight)?
ReplyDelete-Pain....
Hopefully this WOD treats me a little better than Clubber Lang treated Rocky.
DeleteBetter to stay at 225 and get lower # of rounds or lighten the load and get more rounds?
ReplyDeleteCannnndyyyy.
ReplyDeleteWhere do we post pics/videos guys??
ReplyDeleteAli@crossfitnewengland.com
Delete1. 265#
ReplyDelete2. Rx 21 reps/2+3 reps
3. Only able to do ring dips. 4 mins. Improved by over 1:13 mins last week.... Ran out of time for 2nd goat.
1. 130kg across, not a max but felt weak on cleans today.
ReplyDelete2. 2 rds +8....no breakfast this am and I felt weak...rings dips and t2b later after some food
Dips-2:49
DeleteT2b-4:50
DeleteI didn't notice in the FAQ or philosophy, but I was wondering if I want to start following, should I go a few months back or just start today?
ReplyDeleteI'm no where near the level of most (or those following Outlaw, which I love, but don't have the time commitment for currently), but I can almost always do rx womens weight (embarrassing as a man, but it's nice to know where I stand). I don't have any issues with starting today, but just wanted to make sure that's the best plan of action. Thanks.
I also looked back a few weeks through the comments to see if anyone else asked, but couldn't find the question.
Deletestart with today.... but understand that we r periodizing our focus to get ready for regionals and Cali. right now we are in our "goat slaying phase" so look back through the archives at the goat phase template to help u pick your goats... you will continue to increase GPP as well as train the oly lifts through this phase as well! good luck & welcome aboard!
DeleteThanks Cheryl - my current worry/goat is improving my 3 mile run time for the USMC PFT in a few months, so I will be adding that in as well, long slow distance runs every so often. Looking forward to it, I LOVED following CFNE when I first started my garage gym years ago.
Delete1. 295x2
ReplyDelete2. 1+3...not a good score in the eyes of the rounds but super psyched that I did this RX and hit it with the 225. Will work on the rounds but real happy with the weight.
3. Overhead Squats = Final set was 145x10, afterwards realized that I probably should have warmed up and then started a little bit higher on the first set...next time
4. Toes To Bar - 4:49
1. 275 x 2
ReplyDelete2. 2 + 3 @175. Tried several times warming up but just not there with the 225 hang squat clean yet. Major OLY goat.
3. OHS - 145x10
4. Back to box later for more goat work
1-265
ReplyDelete2-2rds + 5 RX
3-Ring dips-2:42, L-sits-6:01
1. Check
ReplyDelete2. 1 Rep Shy of 2 Rounds, did last rep after 6 min expired. Echo Paddy's feelings- pleased to be able
To get reps at this weight.
3. Ring Dips 3:57 TTB 3:47 Last week dips: 4:27 TTB 3:52
Clean pulls - 295x5x2
ReplyDeleteAMRAP 6 - 3+3 Rx
Rope climbs - 10 in 6:52 (PR). Last week took 8:46
Ring dips - 60 in 4:55 (PR). Last week took 6:15
1) 295
ReplyDelete2) 3+6
3) toe to bar 3:36
4) rope climbs 2:15 ish
295
ReplyDelete24 reps woowwwww
Ring dips did not time because I did them strict.
Tried to do the 115 pp but my shoulder is still kind of stupid
1.195
ReplyDelete2. scaled to 135... tested out the knee didn't feel too bad got 3 rounds + 6 reps ... didn't have it in me to try 155 yet :( power cleans get ugly at that weight in workouts
3. 5:36 rope climbs - forearms smoked!
3:45 ring dips - after ropeclimbs = harder!!
1. 242
ReplyDelete2. misunderstood thought it was Amrap to failure.
Did 1+3 Unbroken
3. L-sit
1.275-5x2
ReplyDelete2.RX 1 round + 4
3. L-sit
10 ring dips super set with 10 toes to bars..6 round
275 5x2
ReplyDelete1rd+6 rxed
Rope climbs 4:30 slower today
T2b 3:58 tougher than I thought
M / 5'8 / 165#
ReplyDelete1. 280#
2. 2 rds + 3 power clean (happy, not pleased, but happy. Extreme goat wod not that far out of memory!)
3. Push press: 6:48
L-sits: 4:48
4. Midline circuit:
3 rds:
10 good mornings (95#)
10 strict t2b
Dude, I feel your pain... something like this always crushes me.
Delete2rds+ 1 sq. clean. Couldn't stand up with the other two.... Legs are smoked!
M/5'9 140# 14 yrs old.
ReplyDelete175#
1 round + 3 hsq 135#
Only had time to do one goat:
Shoulder press-18:58 (75)
1. 265
ReplyDelete2. 2 rounds
Goat work:
Ttb and push press, forgot to time
m/27/5'11"/186#
I am doing this now too ds... Joe
Delete1. 285
ReplyDelete2. 2rds + 2HSC
3. OHS: 155*1,135*4 and TTB: 4.31
M/27/5'7"/172#
1. 295
ReplyDelete2. 3+1
3. Dips 2:22
4. L sits 12 seconds. 5 rounds
1. 345 all sets
ReplyDelete2. 3 rounds + 3 pc and 1 hang sq clean
3. OHS w/ 205
60 ring dips: 2:35
My lower back has been KILLING me. Especially in the bottom of any squat. Does anyone know the best way (besides time off) to fix this? It makes me so frustrated. Hurts right above my butt when I push my hips back to squat.
Dex
DeleteCheck out mobilitywod.com. They have a link showing Jenny labaw with an exercise regarding the lower back. Is new for me but worked great last night. Simply put, push your knees out to engage the outer thigh and flute. It keeps the low back straight and reduces the wear and tear tremendously. My description is not doing it justice.
1. 255
ReplyDelete2. 1+5 @205
3. OHS @115
4. T2B- 4:52
1. 225
ReplyDelete2. 165/ 2 rnds+2
3. L-sits 5:55
PP-115, 3 rnds 15/13+2/7+8=4:20. Will go lighter next time.
1) 245
ReplyDelete2). 2 rounds even . This WOD would have been my nightmare and out of reach for me. I was intimidated by it, then really happy how smooth it went. Big win for me
3). OHS 135*2. 145 *2. 155 *1.
Dips. 2:28. Focused on depth and tried to do them strict, no kip up
1. 290#
ReplyDelete2. 2 rounds + 8. Had the last rep in the bottom of the SC at 5:55 and on the way up my legs were like dude! we aint movin! I happy with my result.
3. goats tonight