Author: wildhorizonscrossfit

Tuesday’s WOD:

For Time:
60 Deadlifts 255/185#
*Do 3 Burpees Every Minute on the Minute

Monday’s WOD:

For Time:
200 Double Unders
50 Thrusters 65/45#
40 Hand Release Push Ups
30 OHS 65/45#
200 Double Unders

E-WOD:
Run:
4x800m Run. Rest 2 Mins.

Bike:
4×1 Mile Run. Rest 2 Mins.

Swim:
4x200m Swim. Rest 2 Mins.

Sunday’s WOD:

No Coach
For Time:
150 Double Unders

E-WOD:
Run:
Tabata 8×20:10

Bike:
Tabata 8×1:00:1:00

Swim:
Tabata 8x:30:30

Saturday’s WOD:

Partner WOD:

For Time:
100 Power Cleans 135/95#

One partner will be working while the other partner is holding a handstand.

Then 100 Burpees

One partner will be working while the other partner is holding a plank.

Rest 3 Minutes

Then 60 Push Press 135/95

One partner will be working while the other partner is holding an air squat.

Then 60 Box Jumps 24/18″

E-WOD:
Rest Day

Friday’s WOD:

Skill:
Air Squats

WOD:
4 Rounds For Time
400m Run
12 Deadlifts 225/155#

E-WOD:

Run:
10x100m Sprint. Rest 1:1

Bike:
10x200m Ride. Rest 1:1

Swim:
10x25m Swim. Rest 1:1

Thursday’s WOD:

Strength:
3 Position Snatch
1-1-1-1-1
(Choose either squat or power snatch, for 1 Rep you must complete a snatch from each position consecutively: Floor, Hang (At the knee), High Hang (Pockets) Or, to make it a bit easier, you can go High Hang, Hang, Floor.

WOD:
For Time
50 Floor Press@75 Body Weight
Then
3 Rounds For Time
50 Double Unders
25 Squats

E-WOD:
Run:
5×1 Mile Ride. Rest 3 Mins in between.

Bike:
10×1 Mile Ride. Rest 3 Mins in between.

Swim:
5x400m Swim. Rest 3 Mins in between.

*Keep your splits between 3-5 seconds.

Wednesday’s WOD:

Skill:
Review WOD Movements

3 Rounds For Max Reps
1:00 Box Jumps 24/18″
1:00 KB Swings 55/35#
1:00 Tire Strikes 16/10#
1:00 Sumo DL High Pulls 75/55#
1:00 Plate Get Ups

E-WOD:
Rest Day

Tuesday’s WOD:

Strength:
Front Squats
10×2
Go Heavy

WOD:
7 Min AMRAP
20 Mountain Climbers (L+R = 1) Foot must break the plane of the outside of your hand for the rep to count

Monday’s WOD:

Skill: Stones

WOD:
For Time:
30 Burpees
10 Ground To OH 135/95#
30 Sit Ups
10 Ground To OH 135/95#
30 Air Squats
10 Ground To OH 135/95#

E-WOD:
Run: 5k For Time

Bike: 10k For Time

Swim: 1600m For Time

Sunday’s WOD:
Rest Day!
You all worked very hard this week! Enjoy your day today and we will see you Monday in the new space! Remember, starting Monday the morning classes will be at 6 and 7am instead of 615 and 715!