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

07/03/2018
1.) Giraffeโ˜ ๏ธ
50 Air Squat
30 Burpee Box Over (handsies and toesies) 30/24"
40 Air Squat
20 Burpee Box Over
30 Air Squat 
10 Burpee Box Over
2.) Every 2 minutes for 4 rounds 5 Deadlift @ approx 70%
*3.) 5-5-5-5 Push Press @ approx 70%, rest no more than 3 minutes between sets
*4.) 50-30-10๐Ÿ˜
Ski Erg, cal
Row, cal
*5.) 5 Free Standing Handstand Push-up๐Ÿ™‚
20' Handstand Walk
4 Free Standing Handstand Push-up 
20' Handstand Walk
3 Free Standing Handstand Push-up 
20' Handstand Walk
2 Free Standing Handstand Push-up 
20' Handstand Walk
1 Free Standing Handstand Push-up 
20' Handstand Walk
*6.) 5 rounds
10 Reverse Hyper
12 Back Extension
30 second Superman Hold

07/10/2018
 1.) Vest Triplet
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs
20lb Vest
2.) Every 2 minutes for 6 rounds 3 Overhead Squats @ approx. 75%
*3.) 21-15-9
Assault Bike (Women subtract 3 cals per round)
Wallballs 25/16lb
*4.) 5 rounds
40โ€™ Farmer Carry
40โ€™ Yoke Carry
note: Add load each round
*5.) EMOM until unable to complete 5 Unbroken Muscle Ups

07/11/2018
1.) California Club (modified)
For time:
 8 Deadlift 335/205lb
 40 GHD Sit-ups
 80 Double Unders
 4 Rope Climbs
 80 Wallballs 20/14lb
 4 Rope Climb
 80 Double Unders
 40 GHD Sit-ups
 8 Deadlift 335/205lb
2.) Snatch Balance 1-1-1-1-1-1-1
*3.) Every 90 seconds for 15 rounds 1 Clean Pull to High Hang with a 3 second pause back to floor 1 Clean & Jerk
*4.) 30-20-10 
Burpees
Toes to Bar
*5.) 3 rounds
15 Reverse Hyper
1 min Couch Stretch (per side)

07/16/2018
1.) Fran โ˜ ๏ธโ˜ ๏ธโ˜ ๏ธ
21-15-9
Thruster 95/65lb
Pull-ups
10 Min Cap
2.) 5 Overhead Squat every 3 minutes for 3 rounds @ approx. 80%
*3.) Partner 1000m Sled Push 3x45lb/2x45lb, alternate every 100m
*4.) 40โ€™ Front Rack Carry (rig to rig) 225/155lb
5 Rope Climb
40โ€™ Front Rack Carry 225/155lb
3 Rope Climb
40โ€™ Front Rack Carry
1 Rope climb
*5.) 5 rounds
10 Parallel Ring Rows
10/7 cal Assault Bike
*6.) 7 minutes alternating every 30 seconds
Hollow Rock
Superman

Whiteboard
^155 miss at 157
Bs@205-215 not 85%
95# Snatch
275# BS
Kept it light. Back is getting better everyday. Worked to 155# for power snatch and 245# for BS.
Did Fran before because I missed the other day. 4:34 first time. Still not great at pull ups ๐Ÿ˜…
135# snatch
205# BS. Excuse Rolodex aside, it was a good day.
105# Snatch PR; 145# BS
#4 EC
80# Snatch, 135# BS
Dropped snatch back down to 65 for the rest of the 10 min to work on form
6 mile run.
๐Ÿ’ picked.
105 Sn no PR
200 BS
100# pclean, tie PR
135# BS, Love Meathead Wednesdays!