1.6.16 “AMRAP GOAT WOD LAST WEEK”

January 05, 2016

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WARM UP
50-40-30-20-10
Ab-mat Sit Ups
Calorie Row

WORKOUT OF THE DAY
“AMRAP GOAT WOD 15”
Each WOD today will be AMRAP 15 Mins
You will pick 2 Goat Movements Plus one Aerobic movement (250row, 200 run, 20DU, 20 Air squats). The goal is to do smaller Unbroken sets and achieve 4-7 rounds.

Ex:
AMRAP 15
5 Overhead Squats (light) add weight each week
5-10 Toe 2 bars
20 Double Unders or Attempts

Ex:
AMRAP 15
3-5 Hand Stand push ups (add reps each week)
3-5 Pullups (add reps each

Post your results to the Whiteboard.

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