Author: wildhorizonscrossfit

20 Min AMRAP

200m Run

10 KB Swings 55/35#

200m Backward Run

10 Power Cleans 135/95#

Skill: KB OH-Squats

WOD:
“Annie”
For Time
50-40-30-20-10
Double Unders
Sit Ups

Compare to Dec 02, 2011

Skill:

Band/LAX Ball/Mashing Mobilization Techniques

Hero WOD: Wood

5 Rounds For Time

400m Run

10 Burpee Box Jumps 24/18″

10 Sumo Deadlift High Pulls 95/65#

10 Thrusters 95/65#

1 Min Rest

Skill:
Double Unders

WOD:
Hero WOD: Bradley
10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Compare Time To December 09, 2011

Skill:
Band Sprints

WOD:
15 Min AMRAP
2,4,6,8,10….
Power Snatches 75/55#
Box Jumps 24/18″

Strength:
Hang Power Cleans
5-5-5-5-5

WOD:
For Time
15-10-5
Hand Release Deadlifts 225/155#
Chest To Bar Pull Ups

You must release your grip after every deadlift. This can happen if you drop it from the top, or if you take the weight to the ground, quickly release your grip, then re-engage for the next lift. The bar must come to complete rest before your next lift, so do not catch it on the bounce.

Sunday’s WOD

(No Coach)

Hero WOD: Griff

For Time

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

Saturday’s WOD:

AMRAP 20 Mins

200m Run With Plate 45/25#

10 Unbroken Double Unders

15 Plate Burpees 45/25#

20 Squats With Plate 45/25#

Strength:
Strict Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1

WOD:
3 Min AMRAP
3 Burpee Box Jumps 24/18″
3 KB Swings 55/35#

Skill:
Kipping/Pull Ups

WOD:
For Time
200m Sprint
100 Double Unders
50 Deadlifts 95/65#
25 Front Squats 95/65
1 Rope Climb