WOD & GOAT 30/07/18 - 05/08/18

WOD
A. 10min EMOM
Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

B. C&J max

GOAT
3RNFT
6 TGU
6 KB windmill
12 Double KB Clean
12 Double KB Push Jerk
24 Single arm swing left
24 Single arm swing right

Team WOD
For Time
100 Sync down up
Max cal Ass bike
*rotate every 10reps

GOAT
3RNFT
40m OH Yoke Carry
40m Prowler
400m Sled walk

WOD
12min AMRAP
20 DU’s
5 Strict pull up
5 Front Squat 60/40

GOAT
3RNFT
3 Banded pull up
3 Banded dips
6 Weighted pull up
6 Weighted dips
9 Dball to shoulder
9 Dball squat

WOD
21-15-9
TTB
STOH

GOAT
3RNFT
5 Roll out
5 Seated BB Press
10 GHD Sit Up
10 GHD Back extension
20 Hollow rock
20 Reverse Hyper

WOD
5RFT
1K Row
200m Shuttle Run

GOAT
3RNFT
6 DBall
6 Monkey Bar
12 DB Bench
12 DB renegade Row
24 Banded tricep extension
24 Banded chest pull

Hero WOD
SAMAN 8RFT
13 Deadlift
17 Wallball
400m Run

GOAT
5RNFT
20m HSW
20m Broad Jump

WOD
For Time
8-2
Squat Clean (incremental load)
Run

GOAT
3RNFT
6 Shrimp Squat
6 Single leg, box squat jump
12 Romanian deadlift
12 Banded Hip Thrust
24 BB muscle cleans
24 Grappler rotations

WOD
Ascending 12min AMRAP
Snatch
10 DU’s
MU

GOAT - 3RNFT
6 Behind neck Press
6 Snatch balance
12 Bent over Row
12 DB Pull over
24 Left leg hop
24 Right leg hop

WOD
For Time 50-10
Cal Row
Push Up

GOAT
3RNFT
6 TGU
12 DB Reverse Fly
24 Banded Fly

WOD
2RM CrossFit Total

10min Deadlift
10min Press
10min Back Squat

GOAT

3RNFT
10 Good Morning
10 Seated BB Press
10 BB Hip Thrust

BRIGGS
For Time

2000m Row
150 Wall Ball
100 Burpee
50 Thruster

GOAT
3RNFT
6 Nordic
6 Roll out
12 Back extension
12 Hip Thrust
24 Reverse Hyper
24 Grappler rotation

5RFT
Seated rope climb
10 Bench Press (BW)

GOAT
A. 3RNFT
6 DB row/arm
6 Seated DB Press
12 Bent over row
12 DB fly
24 Banded chest pull
24 Banded fly

5min AMRAP
3 Strict HSPU
4 Deadlift
5 Down Up
*
4min AMRAP
6 TTB
7 STOH
8 Box Jump
*
3min AMRAP
9 Push Up
10 OHKBS
11 Unbroken Double Unders
*3min recovery

GOAT
5RNFT
40m OH Yoke Walk
40m Farmers Carry Heavy
40m Bear Crawl

WOD
10-8-6-4-2
Pistol Squat
Strict Pull Up
-400m Run

GOAT
A. 5RNFT
5 Dragon Flag
4 Shrimp Squat
3 Strict HSPU
2 Seated rope climb

B.
1k Assault Run

Benchmark Monday

GRACE

GOAT
5RNFT
6 Nordic
12 GHD Sit Up
24 Walking Lunge
40m Prowler Push

Deadlift
2-2-2-2-2

21-15-9
HSPU
Deadlift

GOAT
5RNFT
1 Peg Board
10m Handstand Walk

3RNFT
10 Back extension
20 DB Lunge
30sec Hang

5-1 For Time
Muscle Up
DB Squat Clean
Row 500-100m

GOAT 5RNFT
A. 5 Bench Press
10 Supported Row

B. 10RNFT
20cal Ski
10 Seated DB Press

Tuesday
A. EMOM 10
Odd 3 Power Snatch
Even 30 DU’s

3min Recovery

B. EMOM 10
Odd 3 Power Clean
Even 10 Down Up

GOAT

A.3RNFT
400m Sled Walk
50cal Ass Bike

B. 3RNFT
10 Hip Thrust
20 Grappler

Benchmark Monday

CINDY 20min AMRAP
5 Pull ups
10 Push Ups
15 Squats

GOAT Killa

A. 5RNFT
40m Farmers Carry - Heavy
20cal Assault Runner
1min Recovery

B. 3RNFT
20 Reverse Hyper
10 GHD Sit Up

C. 3RNFT
1min Squat Hold
1min Hang