“Goat Day”
On the minute X 20
Odd minute—movement 1
Even minutes—movement 2

Goat is slang for a movement that challenges us.
Choose two movements that challenge you and work on them consistently for the 20 minutes.  This is not all out intensity—but consistent effort and correct movement.

Happy Goat Day!

Three position squat snatch
Build to a heavy

Then...

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Rest 5 minutes

5 Minute AMRAP
Buy in 30X10 m shuttle sprints
AMRAP in remaining time:
3 squat snatches 115/75
6 lateral bar burpees

Today is the last day to do 18.1!!

5 Rounds

1:00 calorie row
1:00 wall balls 20/14
1:00 double unders
1:00 rest

Your score is total number of reps.  Count reps for each round.

AMRAP 20 minutes

3 kettlebell swings 53/35

3 hand release push ups

3 calorie row

Add three reps each round

OR—-

18.1 

(Friday’s post)

18.1
AMRAP 20 minutes
8 toes to bar
10 dumbbell hang clean and jerks 50/35
14/12 calorie row

Scaled:
8 knee ups
10 dumbbell hang clean and jerks 35/20
14/12 calorie row

Please note that we will only be open at 8 am tomorrow.  No 5 pm class.  Thanks for your understanding!

“Goat Day”
On the minute X 20
Odd minutes: Movement 1
Even minutes:  Movement 2

Goat is slang for a movement that challenges us.  Examples: double unders, pull ups, overhead squats, handstand push ups.  These are teh best days to turn perceived weaknesses into strengths.  No better way to do that than to practice..today is the day!  We don’t improve our technique with a high heart rate—that’s what we refer to as training.  Today is geared toward practice—dialing in our mechanics with a controlled heart rate.  Choose two goats to work on and alternate between them on the minute.  Choose an appropriate rep scheme for each movement that keeps things in teh practice intensity range.

Friends—the first workout of the Open will be announced tomorrow. (If any of you don’t know and want to know what the Open is, just ask!) The plan is to have someone slightly OCD create a nifty grid on the board to track the workouts. The Open workouts will be posted on the blog each Thursday night. You will have until the next Thursday night to complete the workout. You may do a scaled version, of course and that will be posted as well. At the end of the five week Open, winners will be determined and there may or may not be spectacular prizes awarded.