Author: wildhorizonscrossfit

Skill: L-Sits/Knee Tucks

WOD:
15 Min AMRAP
3 HSPU
6 Hang Power Cleans 135/95#
9 Football Burpees
12 Double Unders
100m Sprint

Strength:
Thruster
5-5-3-3-1-1

For Time:
1000m Run
25 OH-Squats 95/65#
10 Turkish Get Ups 45/35# (5 Each Arm)

Athletes use only 1 bar, after the 25 OH-Squats they must strip the weight and perform the turkish get ups. The movement starts on the ground, and for a complete rep the athlete must stand up to full extension, and then return to the a laying position before switching hands. There will be a 20 burpee penalty for dropping an unloaded bar on the turkish get ups.

No Coach

30 Muscle Ups For Time

If you don’t have muscle ups, do 3 pull ups and 3 dips for every 1 muscle up.

4 Rounds For Time:

50m Broad Jump
20 OH-Plate Lunges (10 Each Leg) 45/25#
15 Box Jumps 24/18″
10 Plate Ground To OH 45/25#
5 Wall Climbs
50m Sprint With Plate 45/25#

Skill: Pistol Squats

WOD:
21-15-9
Hang Power Cleans 115/75#
Double Unders
Front Squats 115/75#

Skill: Rope Climbs

WOD:

Hero WOD: Rahoi

12 Min AMRAP
12 Box Jumps 24/18″
6 Thrusters 95/65#
6 Bar Facing Burpees

Skill:
Toes To Bar/Knees To Elbows

WOD:
6 Rounds For Time
8 Deadlifts 225/155#
400m Run
8 Chest To Bar Pull Ups

Skill: Muscle Ups

WOD:
For Max Reps
4 Rounds
1:00 Hang Power Snatch 75/55#
1:00 Burpee Wall ball 20/14#
1:00 KB Swings 55/35#
1:00 Weighted Push Up 45/25#
1:00 Rest

Strength:

OH-Squat 5-5-5

Front Squat 3-3-3

Back Squat 1-1-1

WOD:

10 Min AMRAP

5 Push Jerks 115/75#

20 Double Unders

5 Handstand Push Ups

No Coach

Run a 5k For Time

Good luck to all of the athletes running the Horsetooth Half Marathon today!