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
I think you meant “TAX”. I kinda like that one…haha.
RAS 17:42 (400-8-12 rep scheme, 89# jerk, 25# ball)
TXL w/ 25# wallball 15:12
R-I-HSPU (scaled to 6 reps; NFROM)
25:35
RXL 13:52
RIP
p = pull-ups
24:17
TEN 19:20
RIN 23:39
89# SC, 9 reps per round/12 ring dips per round
TAX 24:22
84# PJ, 14# wb but about 1/2 NFROM
TEP (pushups): 17:39
37# OHS, 5 reps of regular pushups
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.
TEL: 20:50 (37# OHS)
RIL: 25:26 (SC x10 reps @95#)
TEX: 15:59 (37# OHS, 10# wb – OHS were unbroken, probably should have gone a little heavier)
REL 17:34 RX
TIL 25:12 Rx
Saturday make-up: REL (35# OHS, regular PUs) 17:06
(Saturday make-up)
REL kind-of
Run 400, OHS (15#) x 10, pushups x 10
15:51
All pushups strict form!