2.26.14 "Goat WOD 20"

February 26, 2014

FITNESS

“Goat WOD 20”
AMRAP 20
EVEN: Goat #1 (Barbell)
ODD: Goat #2 (Gymnastic)
Pick two Movements you would really like to improve. These are called your Goat movements. One should be a strength or barbell movement and the other should be gymnastics, but any variation of two movements can be done. The weight on the barbell movement should be Heavy and the reps should be between 3-5, you may add weight each set or work across at 85-95% of max. The gymnastics Movements should be challenging for 3-7 reps.

Example 1:
Even: 3 Front Squats to absolute bottom
Odd: 5 Strict HSPU to 1 abmat

Example 2:
Even: 5 Strict Press
Odd: 5 UB Chest to Bar Pullups

Example 3:
Even: 3 Hang Squat Cleans
Odd: 20 Double Unders

COMPETITION

“Pre-WOD”
200m Run
20 Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 KB Swings (70,53)
20 Calorie Row
20 Walking Lunges
20 Burpee Pullups (guys 8ft bar/girls 7ft bar)
200m Run

EXTRA CREDIT
3×15 Landmine Twists
3×15 Side Plank Crunch

ENDURANCE
(Thur, Fri, Sat)(only pick one day a week to do this workout)
Run, AirDyne or Row
10-20 Rounds
:30Sec On :30Sec OFF

ANNOUNCEMENTS

SIGN UP FOR THE OPEN’s
You Only Have ONE Day!!!
We want you!!! All athletes interested in joining the OPEN’s can sign up now. Once you register then you must choose an affiliate and then choose a TEAM. If you Train for the CFB Competition team then you will pick CrossFit Bridgewater as your affiliate and TEAM. Here is the Link: games.crossfit.com

March 8th – Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This first week will be:
“The PULLUP Clinic”
Hosted at CrossFit Bridgewater

–Yoga–Cancelled–
Monday March 3rd
Just this week and it will be back the Following week

Comments

comments

About the Author
  1. Don E Reply

    Good = 365# DL PR
    Bad = Goat Fail

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