Wod Thursday 7/21/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Pick and practice your wheel house and goat movements.

 *Coaches will help you figure out your rep schemes, loads, run distances etc.

 Wheel house (something your good at)

Goat (something that you’re not good at.)

Pick from these 3 categories

  1. Gymnastics:

Air Squats, back extensions, box jumps, burpees, handstand push-ups, jump rope, knees-to-elbows, lunges, muscle-ups, ring dips, pull-ups, push-ups, sit-ups, etc.

  1. Weightlifting:

Snatch, clean, jerk, push press, squat, press, dead lift, bench press, etc.

  1. Cardio:

Running, rowing, double unders

3.     Wod:


Odd: Wheel house (something your good at)

Even: Goat (something that you’re not good at.)

*Try and keep your working time to no more than 30-45 seconds

Cash out: 

Mobility your choice.  Ask a coach for help if needed.




Posted in WOD

6 thoughts on “Wod Thursday 7/21/16

  1. Wheelhouse: 3 Kipping Pull Ups and 5 Push Ups
    The Eternal Goat: 5 Wall Balls 10#, 2 Wall Balls 14#
    Nothing like a little dodge ball to get yourself going in the morning! Thanks Mick!


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