Wednesday’s WOD:
Strength:
Front Squats
5@65% 1RM
3@75% 1RM
1@85% 1RM
Then Max Reps @ 50% 1RM
*20 Min Cap
WOD:
10 Min AMRAP
5 Hang Power Cleans 165/115#
50m Run
10 Lateral Jumps
Rest 1 Minute
Then
2 Min AMRAP
Burpees
E-WOD:
Rest Day
Author: wildhorizonscrossfit
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Aug 29, 2012
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Aug 28, 2012
Tuesday’s WOD:
Skill:
Floor PressWOD:
Inspired from CrossFit Football “The Volkswagon”
21-15-9
Floor Press @ Body Weight
Pull UpsE-WOD:
Run:
8x200m Run. Rest 1 Minute in between sets.Bike:
8x800m Ride. Rest 1 Minute between sets.Swim:
8x150m Swim. Rest 1 Minute between sets.*For all sports keep splits within 3-5 seconds.
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Aug 27, 2012
Monday’s WOD:
Skill:
Atlas StonesWOD:
For Time:
15 Stone To Shoulder 145/115#
30 OH-Lunge Steps 45/25#
60 Double Unders
400m Run With Plate 45/25#E-WOD:
Run:
10x50m Sprint. Rest :30 seconds in between. Keep sprints within 2-3 seconds.Bike:
10x200m Ride. Rest :30 seconds in between. Keep times within 2-3 seconds.Swim:
10x25m Swim. Rest :30 seconds in between. Keep times within 2-3 seconds. -
Aug 26, 2012
Sunday’s WOD:
(No Coach)
21-15-9
Wallball 20/14#
Burpees
Box Jumps 30/24#E-WOD:
Run:
6 Miles For TimeBike:
12 miles For TimeSwim:
3 Miles For Time -
Aug 25, 2012
Saturday’s WOD:
“Tillman”
7 Rounds For Time
7 Deadlifts 315/225#
1 Full Gasser
15 Pull Ups
:45 Second Rest*The deadlifts are HEAVY! If you cannot do RX’d, use 80% of your 1RM. If you do not have a 1RM, use 1.5 of your body weight.
*A full gasser is 200m total. It is also known as “suicides.” You will run out the garage door, to the stop sign, turn and run back even with the pillar by the stairs, turn and run back to the stop sign, then back into the gym for your pull ups. So basically 4x50m shuttle sprints.*Pull ups…get your chin over the bar…after your last pull up manage your own :45 second rest.
This is a Football Hero WOD…hit it hard!
E-WOD:
Rest Day -
Aug 24, 2012
Friday’s WOD:
Skill: Hip Explosions/Seated Box Jumps
WOD:
For Time
25 KB Swings 55/35#
15 Back Squats 155/110#
7 Wall Climbs
400m Run20 KB Swings 55/35#
10 Back Squats 155/110#
5 Wall Climbs
400m Run
15 KB Swings 55/35#
5 Back Squats 155/110#
3 Wall Climbs
400m Run*25 Min Cap
E-WOD:
Run:
:30 Second Sprint at Max Effort, 1 Minute Recovery For 20 Minutes.Bike:
:30 Second sprint at max effort, 1 Minute Recovery for 20 Minutes.Swim:
:30 Second swim at max effort, 1 Minute Recovery for 20 Minutes. -
Aug 23, 2012
Thursday’s WOD:
Strength:
Power Snatch: 3-3-3
Hang Power Snatch: 2-2-2Squat Snatch: 1-1-1
(*20 Min Cap)WOD:
5 Min AMRAP
1 Hang Power Clean (70% of Body Weight)
1 Ring Dip
2 Hang Power Cleans
2 Ring Dips
3….
3….
Etc…E-WOD:
Run:
3×1 Mile run. Rest 2 minutes in between sets. Keep splits within 3-5 seconds.Bike:
3×2 Mile Ride. Rest 2 minutes in between sets. Keep splits within 3-5 seconds.Swim:
3x150m Swim. Rest 2 minutes in between sets. Keep splits within 3-5 seconds. -
Aug 22, 2012
Wednesday’s WOD:
Skill:
Overhead WalksHero WOD:
“Paul”
5 Rounds For Time
50 Double Unders
35 Knees To Elbows20m Overhead Walk 185/135#E-WOD:
Run: 4x800m Run. Rest 2 mins in between. Keep splits within 3-5 seconds.Bike: 6x1Mile Ride. Rest 2 mins in between. Keep splits within 3-5 seconds.
Swim: 8x75m Swim. Rest 2 mins in between. Keep splits within 3-5 seconds.
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Aug 21, 2012
Tuesday’s WOD:
Skill:
Split JerksWOD:
For Max Reps
4 Minutes Thrusters 75/55#
2 Minutes KB Swings 55/35#
1 Minute Box Jumps 24/18″E-WOD:
Rest Day -
Aug 20, 2012
Monday’s WOD:
Strength:
Front Squats
2-2-2-2-2
(20 Min cap)WOD:
For Time:3 Rounds of:
150m Run
5 Deadlifts 275/185#
10 BurpeesRest 1 Minute then….
5,4,3,2,1
Clean and Jerks 135/95#
Pull UpsE-WOD:
Run:
10x100m Sprint.Bike:
10x400m Ride.Swim:
10x50m Swim.Rest :30 seconds in between attempts. Keep attempts within 2-3 seconds.
W.I.L.D. Horizons CrossFit 