Goat Friday

Goat Friday

 Pick a goat and work it.



3 Rounds for Time

400m Run

21 KB Swings 53#/35#

12 Pullups

Record time and log in journal. This is a great benchmark wod.


With the goat, pick your biggest weakness. The only way we get stronger is to attack our weaknesses!







5 Rounds for Time of the following:

5 Clean and Jerks 155#/105

3 Hurdle Jumps

25 Double Unders

10 Pullups

Time to Work

Time to Work

For Time:

Row 2000m

50 Pistols Alternating

30 Deadlifts 275/185


Scale Accordingly on the Deadlifts and use bands to assist in Pistols. Get Some!

Boulders for Shoulders

Boulders for Shoulders

1-1-1-1-1 Shoulder Press

3-3-3-3-3 Push Press

5-5-5-5-5 Push Jerk



10 min AMRAP:

10 Med Ball Sit-ups 20#/14#

3 Snatches at 65% of 1RM


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.