Greg Goffard

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Benchmarks

Workouts
Fran6:35
Helen:00
Grace5:38
Isabel:00
Jackie8:50
Lifts
Back squat305 lbs
Deadlift375 lbs
Clean & Jerk190 lbs
Snatch130 lbs
Front Squat255 lbs
Overhead Squat180 lbs

WODS

06/01/2018
1.) Jury Duty
5 rounds 🙂
1 Legless Rope Climb
10 Right Arm Dumbbell Hang Clean & Jerk 50/35lb
1 Legless Rope Climb
10 Left Arm Dumbbell Hang Clean & Jerk 50/35lb
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 80%
*3.) 21-15-9 🙂
Handstand Push-ups
Deadlift 225/155lb
15-9-3
Deficit Handstand Push-ups 3x45/2x45
Sandbag Over Shoulder 150/100lb
*4.) 7 minute AMRAP ☠️
20m Overhead Overhead Walk 155/105lb
10 Box Jumps 30/24"
*5.) 3 rounds ☠️
20 Toes to Bar
20 Wallballs 25/16lb
*6.) 50 Back Extension
note: Slow and precise
06/04/2018
1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees 
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60% 
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up 
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
06/05/2018
1.) 126☠️
for time: 
7 minutes to complete: 
3 rounds 
21 Power Clean & Jerks 95/65lb 
21 GHD Sit-ups 
all remaining reps after 7 minutes to be completed in form of calories on the rower. example if you finish 2 rounds just before the 7 min cap you will owe 42 cals on the rower. 
2.) Snatch Balance 5-5-5-5-5, add load each round
*3.) 21 Sumo Deadlift High Pull 115/85lb🙂
60m Sled 2x45/1x45lb
15 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
9 Sumo Deadlift High Pull 115/85lb
60m Sled 2x45/1x45lb
*4.) EMOM 20 minutes 1 Clean & Jerk @ approx 75%
*5.) 3 Rounds🙂
7 Bar Muscle Ups
100 Double Unders 
*6.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 Barbell Goodmorning, light load
06/12/2018
1.) Mr. Niceguy ☠️
12 minute AMRAP with 30/20lb Dumbbells 
10 Step ups 20”
20’ 1 Arm Overhead Lunges (regional standards)
30 Front Rack Squats 
2.) EMOM for 6 minutes 3 Back Squat @ approx 75%
*3.) 7 minutes Sled Pull 200/100lb
Note: I have a new setup for you all. 
*4.) Every 2 minutes for 5 rounds 3 Power Snatch @ High Hang adding load each round start @ approx 60%
Note: High Hang is in the actual Pocket 3 down 1 forward 
*5.) With a partner 
1000m Sandbag Carry (100m door to door) 150/100lb
Note: Each Partner carry’s 100m and bag cannot hit the ground transitioning from one another. If bag touches ground at any time complete 6 alternating Sandbag Over Shoulder
*6.) 21-15-9
Wallball GHD sit-ups 
1 minute Plank Hold

06/18/2018
1.) G2G ☠️
With a partner for time:
10 rounds of:
12/9 cal Assault Bike
25 Double Unders
Note: Alternate working/resting 
2.) 3 Back Squat every 2 minutes for 5 rounds @ approx 80%
*3.) 3 rounds
10 Sumo Deadlift High Pull 135/95lb
10 Rope Pull-ups, alternating arms
*4.) With a running 13 minute clock
8 minutes to work up to heavy 3 rep Hang Power Clean then complete 5 minute EMOM 3 Hang Power Clean
*5.) 10 minute AMRAP ☠️
With a partner alternating work/rest
100m Log Sprint
5 Log Facing Burpees
*6.) 5 Rounds 
12 GHD situps
1 minute Plank
Note: Plank is to be in push-up position (FLR) and if you lose your Plank stop accumulating time
Whiteboard
Rest day from WOD
Definitely doing this for ec on Monday 😍