Wod Thursday 3/9/17

1. Warm-up

Coaches choice

2. Wod prep

Choose Your Movements

3. Wod

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” from below to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

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

Press, squat, dead lift

Running, rowing or biking

4. Post wod

Roll out for 10 minutes

Fun times at the Arnold Classic.


Posted in WOD

3 thoughts on “Wod Thursday 3/9/17

  1. Herding Goats: Odd: 8 Calorie Bike Even: Alternate between chest to bar with Blue band for 3 rounds, Red band for 2 rounds, and 5 kipping pull ups. Boy do I just love the bike.


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