Wednesday Workout: Construct a Goat and Name It

A goat is something you really dont like doing and can’t do well. Make sure you pick only goats for this workout.

Pick From Each the Following Components and Do 4 Rounds.

1) Monoskeletal

R: Run 400m

T: Row 400m

2) Barbell Stuff (12 reps):

A: Push Jerk (115/85 ),

E: OHS (115/85),

I: Squat Clean (115/85)

3) The Goodies (15 Reps)

X: Wall balls (20/14)

S: Slam Balls (30/20)

L: Ring Pushups

N: Ring dips

B: KB swings  (70/53)

For instance, I will pick a goat of Row, Push Jerk, Wall Ball and it will be named “TAX” and the wod will be 4 rounds of Row 400M, 12 Push Jerks and 15 Wallballs

18 thoughts on “Wednesday Workout: Construct a Goat and Name It

  1. I think you meant “TAX”. I kinda like that one…haha.

  2. RAS 17:42 (400-8-12 rep scheme, 89# jerk, 25# ball)

  3. TXL w/ 25# wallball 15:12

  4. R-I-HSPU (scaled to 6 reps; NFROM)

    25:35

  5. RIP

    p = pull-ups

    24:17

  6. RIN 23:39
    89# SC, 9 reps per round/12 ring dips per round

  7. TAX 24:22
    84# PJ, 14# wb but about 1/2 NFROM

  8. TEP (pushups): 17:39
    37# OHS, 5 reps of regular pushups

  9. 5:30 class — sorry about my poor time budgeting skills! Thanks for sticking through, finishing strong, and generally being awesome.

    R(nx3)X(max effort): 15:10 (67 total WBs — 21, 14, 17, 15)

    nx3: only 3 ring dips per round because that seemed a # I could do. Probably should have tried for 5. Mental game (annnnnnd running) still not my forte.

  10. TEL: 20:50 (37# OHS)

  11. RIL: 25:26 (SC x10 reps @95#)

  12. TEX: 15:59 (37# OHS, 10# wb – OHS were unbroken, probably should have gone a little heavier)

  13. REL 17:34 RX

  14. Saturday make-up: REL (35# OHS, regular PUs) 17:06

  15. (Saturday make-up)
    REL kind-of
    Run 400, OHS (15#) x 10, pushups x 10
    15:51

    All pushups strict form!

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