Goat Day!!
WOD
“Goat Day”
18min EMOM:
Min 1: Movement 1
Min 2: Movement 2
Min 3: Movement 3
* Try and pick a variety of modalities (ex. 1 Barbell, 1 Gymnastic, 1 Conditioning). Movements should take no more than 30-45 sec each minute. The movements don’t have to be something you can already do. Feel free to spend 30-45 seconds each round on practice. Coaches can provide suggestions for movements, and rep or time ranges. Post movements to the whiteboard.
Example #1
Min 1: 45sec Double Under Attempts
Min 2: 2 Squat Snatches
Min 3: 5-10 Kipping Pull-ups or 30sec Kipping Practice
Example #2
Min 1: 5-10 Handstand Push-ups or Handstand Walk Practice
Min 2: Sled Push
Min 3: 12-15 Calorie Assault Bike
