“Goat Day”
“Goats” are weaknesses or movements that give you trouble. “Goats” may be the single best way to become a better athlete. Make your deficiencies your strong points. Ever take time to do it? For this WOD pick one to three ”Goats” and the coaches will create a WOD for you. Most of the WODs will be in the form of an AMRAP in 15 minutes.
Example: Goats = Handstand push ups/Double unders/Pull ups
WOD=3 HSPU, 10 Double Unders, 5 Pull ups AMRAP in 15 minutes.
Post Scores to Comments.
Devote 60 minutes to work on SKILLS!!
“What joy can there be in a victory I did not earn?” ~Lisbeth Darsh
Great homework assignment, I spent the last 30 mins playing with my dog and it worked great – I even let him lick my face! yeah!!!
Goat Wod:
6 Pull Ups (banded with NO box)
7 double unders
1 handstand push up
6 KTE
12 rounds in 15 minutes
Goat wod –
5-20″ box jumps (5 plates)
100 meter run
5-banded pull ups without box
Completed 8 rounds and 5 box jumps
Then worked on overhead squats and zercher squats (worked up to 105lbs)
Rowed 500 meters in 1:57
5 Pull ups/ 10 pulls on the rower
4 KTE
4 Pushup (not modified)
6 full rounds and 10 pulls on rower
Goat WOD:
5 Overhead Squats(65lb)
5 Pullups
100m Run
10 Rounds in 15 min.
Worked on Power Cleans after WOD
Goat WOD
Row 10 pulls
5 Pullups (banded no box)
5 Double Unders
8 Rounds in 15 min
Worked on Overhead Squats
Goat WOD
Ring Dips 3
Kipling Pull-Ups 3
Wall Balls 7
11 Rounds in 15 Minutes
10) double unders
3)handstand push ups
5) wall balls