1.24.13 "Goat WOD"

January 23, 2013


Kevin Kelly’s sweat angel. He will be leaving us for the Air Force in February. Lets all wish him good luck!!!

GOAT WOD
15 Min AMRAP
Pick 2 Goat Movements
Plus one Endurance Movement

Use Previous Goat WOD and try to add weight or rounds.

Extra Endurance:
Row 6x500m
New Round starts on the 3 Minutes
90% Effort
Do not deviate more than 3-5secs

– Post Score to Comments

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  1. CC Engine Reply

    Great Pic! Good Luck Kevin, fly high & proud, and thank u for ur service! 🙂

  2. Mark Reply

    7 min ascending ladder
    hang power clean (135)
    kb swing (70)
    box jump (30)
    6 rounds plus 5

  3. RoYourBoat Reply

    GLuck and Thanks in advance for your service in the armed forces.

    (7) 1 Squat Snatches #45
    (7) 2 OH Squats #45
    (8) 1 Squat Snatches #55
    (8) 2 OH Squats #55

    Thanks for pushing me along Bruce! Otherwise I would have kept it at #45 today. This was an step up from last time which was 1 Squat Snatch and 1 OH Squat.

  4. Caroline C. Reply

    Kevin! Good luck in the chair force! Just kidding – I may be Army, but I respect the Air Force 🙂

    Goat WOD:
    3 Sq Snatches
    3 Ring Dips
    10 DU

    December – 9+4 (35#, red band)
    1/8/13 – 8+1 (45#, red band)
    1/17/13 – 9+1 (45#, red band)

    1/24/13 – 6+8
    4 Sq Snatches (45#)
    4 Ring Dips with white band
    15 DU

    Prawwgress ^_^

  5. CC Engine Reply

    Goat – 5 pull up/green, 8 hspu/2 mat, 5 d.u. (15″AMRAP) 8 rounds!
    1 more rnd than last Thurs. And kept doing 2 du together! Cool!
    Endurance – did 4 rounds – 500m row on every 3 minutes. So did 2000m in 12″ (9:45 rowing time-not so bad for me! I’ll take it!:)
    Good 630p class w/Nator and the crew! 🙂

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