Monday, November 29, 2010

Posted by on Nov 28, 2010 in WOD | 13 comments

Thursday will be GOAT WOD day. Goats are weaknesses, and you are only as fit as your weakest link.  On “Goat Days” we create individual workouts for each athlete to improve their weakest link.  The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a competition.  Think about two movements that give you trouble and we’ll help you create a WOD.  Most will be in the form of an “AMRAP 15” Today

For example, If you have trouble with Handstand Push ups and Double unders your WOD may be AMRAP 15 of:  4 HSPU and 12 Double Unders. 

What are your goats?

1.  Deadlift
5 rep max.

1.  Salty Dog
10 rounds for time of:
15 Deadlifts (135, 95)
15 Push ups

Post Scores to Comments. 

Competitor complete the following after the WOD
2 Rounds of:
1 Power Sntach (115, 80)
2 OHS (115, 80)
3 Muscle ups
4 Handstand Push up
5 Box Jumps (24, 20)
6 Chest to bar Pull ups
7 KB Swings (70, 53)


  1. Hrm, I’m thinking some ring dips and pistols are in order.

  2. Thanks for posting my Thursday WOD early Mike. See you tomorrow.

    Ray, are you abs stilling hurting?…it hurts to sneeze.

  3. Power cleans look so easy when everyone else does them, but they make me physically angry. I’d like to work on those 😉

  4. GOATS I’d like to work on: Ring Dips, SDHPs, HSPUs, continuous Box Jumps > 20″, multiple muscle ups, and Double Unders when tired.

    Oh look…HSPUs, Box Jumps > 20″, and multiple muscle ups are in the WOD tomorrow!

    Can’t WAIT! 3..2..1..GO!

  5. My biggest goats are heavy squats, pistols, running (i hate running so it has to be a goat right?) Ring Dips, Double unders and box jumps.

  6. Pistols is a good one…

    I’ll try to get my goats in earlier in the day and I can be available to assist anyone at noon if they want some help.


    Muscle up’s and full HSPU’s as well…Going to be a busy Thursday.

    Wayne, my abs do not hurt at all…I think…I just keep passing out when I sneeze?? ;o)

  8. 3..2..1..GO!

  9. Wow – what a way to start off the week: demolished posterior chainage!

    Deadlift 5RM:
    kind of time constrained on this so only one work set
    warmup: 95×5, 135×5, 185×5, 225×5
    work: 275×5

    And just cause Wayne loves my detail, that’s 80.8823% of my 1RM.

    WOD #1:
    – every time I do a pushup, my soul dies a little

    WOD #2:
    Scales: HSPUs on tires, 60lb KB for one round, 70lb KB for the other
    – this was a hard, technical WOD to complete…interesting though
    – OHSs are fun

  10. Yeah…hello Monday….

    Strength: 5 x 315 (PR)
    WOD 1 12:24
    WOD 2 12:46 or something stupid like that…Muscle ups killed me on the second round. I couldn’t get up there for the second round.

    Jon’s link of the day:

    I have an office job….I don’t want it anymore after reading this.

  11. Strength to start:
    Press 3×5 @ 120lbs
    Wod 1: 11:27 as rx’d I think..
    Wod 2: 6:34 as rx’d

  12. Worked the 5RM DL. Stopped at 315lb. I felt like I could have done 355lb.

    WOD 1: 11:1?…. barely before Ben – rx’d.
    WOD 2: 7:0? …. just after Ben – rx’d.

    The HSPU scared me to death during the first round. A lot of PU before putting yourself upside down with only fatigued muscles to support you.
    Yeah…great idea!

    Great Job today everyone!

  13. WOD 1 – 12:59

    Tried to be a tough guy and do all rounds of PU’s on parallettes…After the first five rounds…Ray not so tough! ;o)
    Finished last five doing standard PU’s.