Author: wildhorizonscrossfit

Saturday’s WOD:

For Time:

50 Wallball 20/15#

Then 3 Rounds
200m Run
10 Squat Clean and Jerks 135/95#
30 Double Unders

Then 50 Burpees

Friday’s WOD:

Skill: Med Ball Clean

WOD:
For Time:
21-18-15-12-9-6-3
Front Squats 95/65#
SDLHP 95/65#
Knees To Elbows

*30 Min Cut Off

Thursday’s WOD:

Skill: Med Ball Clean

WOD:
5 Min AMRAP
Bar Facing Burpee Deadlifts 225/155#
*You may not drop the bar for RX

Wednesday’s WOD:

Skill: Med Ball Clean

WOD:
100m Run
21 Chest To Bar Pull Ups
100m Run
21 Hand Release Push Ups
100m Run
21 Weighted Sit Ups 45/25#
100m Run
21 Squat Jumps

Skill: Med Ball Clean

WOD:
12 Min AMRAP
4 Bar Muscle Ups
8 Wall Ball 20/15#
12 Barbell Lunges 45/35# (6 Each Leg)

Skill:
Med Ball Clean

WOD:
5,4,3,2,1
10,20,30,40,50

Clean and Jerk 155/110#
Double Unders

No Coach
For Time:
200m Run
6 Rounds of Cindy
400m Run
4 Rounds of Cindy
600m Run
2 Rounds of Cindy

Hero WOD: “Roy”
5 Rounds For Time
15 Deadlifts 225/155#
20 Box Jumps 24/18″
25 Pull Ups

Put those pull up skills to work!

Skill: Kipping/Pull Ups

WOD:
10 Rounds For Time
5 Chest Slap Push Ups
10 Back Squats 135/95# (Taken from the ground for RX)
15 Double Unders
50m Run

*25 Min Cap

Skill:
Kipping/Pull Ups

WOD:
For Max Reps:
1 Min of Max Chest To Bar Pull Ups
1 Min Rest
Then
6 Min AMRAP
5 Burpee Box Jumps 24/18″
5 Plate Ground To OH 45/25#
1 Min Rest
Then
1 Min of Max Toes to Bar