Saturday, February 12, 2011

Posted by on Feb 11, 2011 in WOD | 5 comments

“Goat Day”
“Goats” are weaknesses or movements that give you trouble.  Next to training with Intensity, there is no faster way to improve your overall fitness (General Physical Preparedness) than fixing chinks in your armour.  For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you.  Most Goat Wods will be in the form of an AMRAP 15.  For example if you struggle with Handstand Push ups and Double Unders, your workout may be; AMRAP 15 of: 4 Handstand Push ups, 12 Double Unders.

Post Scores to Comments.


  1. CFSJ Record: 14 people – awesome!!

    Greg’s Goat WOD:
    5 SDHP 75lbs
    10 Double Unders

    Score: 15 + 5

    Great job by everyone this morning working on the chinks in their armour!!!

  2. Today was awesome!!
    Sherri’s goat WOD:
    3 pull ups
    6 push ups
    9 double unders

    did first 3 rounds of pull ups with no band, then used #1 band without crossing my feet
    managed to do 6 double unders in a row!! a couple of rounds with 4 /5 / 3

    total was 9 rull rounds + 3 pull ups

    • Holy sh!t Sherri… I didn’t see you going without a band! That’s great!

  3. hahaha… certainly wasn’t easy.. damn pull ups

  4. Horrifically awesome workout! I think I’ll stick with this one for the next several goat days (hopefully progressing to ring dips, heavier overhead squats, and if I’m lucky weighted l-sit pull ups)

    3 L-sit pull ups
    6 ring push ups
    9 overhead squats (95lbs)

    a miserable 3 rounds + 14 reps.