1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 6-14-2012

"Strengthen Your Brothers"

W.O.D. Thursday 6-14-2012

Tomorrow will present a couple of different workouts.  6am will perform the one from Wednesday night.  Check on FB or yesterday’s post.

Except for Slink who will perform the WOD for everyone else:

“Goat Day”

Start thinking about what you have trouble with and what you enjoy.  Your “goat” is your weakness.  This is the thing that slows you down and makes you want to walk right out the door when you spot it on the whiteboard.  We are going to take your goat and a strength and incorporate them into a customized workout for you.  Your coach will help progress you through the movement and walk around providing pointers.  Then it will be time to hit the WOD and hammer away at your weaknesses.

Ex (myself): As many rounds in 10 minutes of 10 handstand pushups, 10 pullups, and 400 meter run.


Comments: 2

  1. Mary Frye says:

    My goat was being light on my feet. And my LOVE is back squats!


    5 rounds

    10 backwards box jumps (light feet and coordination)
    10 back squats w/ 135 lbs (happy place)
    50 double unders (light feet) <—- I loathe double unders


  2. slink says:

    5pull ups, 15 wallballs, 1 lap (10arpm) =4 rounds +15 wallballs.

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