Author: wildhorizonscrossfit

Skill:

Toes To Bar

WOD

For Time

21 Thrusters 115/75#

9 Bar Facing Burpees

15 Thrusters 115/75#

15 Bar Facing Burpees

9 Thrusters 115/75#

21 Bar Facing Burpees

9 Thrusters 115/75#

9 Bar Facing Burpees

Strength: Bear Complex
5-5-5-5-5

WOD:

Helen
3 Rounds For Time
400m Run
21 KB Swings 55/35#
12 Pull Ups

Skill: Cartwheels and Handstand Walks

WOD:
20 MIN AMRAP
7 HSPU
9 Squat Cleans 95/65#
12 Box Jumps 30/24″

Strength:

Strict Press

Work Up To A 1 RM

WOD:

For Time

20 Back Squats 155/115#

40 Burpees

60 KB Swings 55/35#

Rest 1 Min

Then Run 1600m For Time

Skill: Pistols

WOD:
For Time
9 Turkish Get Ups (Right Arm) 55/35#
21 OH KB Squats (Left Arm) 55/35#
Run 800m
21 OH KB Squats (Right Arm) 55/35#
9 Turkish Get Ups (Left Arm) 55/35#

Strength:

Snatch Balance Work Up To 85% 1RM

WOD:

For 12 Mins Perform 2 Snatches Every Min On The Min

Use 85% of Your 1RM

After the 12 minutes try and complete 100 push ups in 5 Minutes

50m Run Penalty For Every Rest.

Monday’s WOD:
Skill:
Sumo Deadlift High Pull/Kipping

WOD:
For Time
25 KB Sumo DL High Pull 55/35#
1 Muscle Up
20 KB Sumo DL High Pull 55/35#
3 Muscle Ups
15 KB Sumo DL High Pull 55/35#
5 Muscle Ups
10 KB Sumo DL High Pull 55/35#
7 Muscle Ups

Monday’s WOD:
Skill:
Sumo Deadlift High Pull/Kipping

WOD:
For Time
25 KB Sumo DL High Pull 55/35#
1 Muscle Up
20 KB Sumo DL High Pull 55/35#
3 Muscle Ups
15 KB Sumo DL High Pull 55/35#
5 Muscle Ups
10 KB Sumo DL High Pull 55/35#
7 Muscle Ups

NO COACH

Skill:

Mashing/Rolling With Barbell

WOD:

For Time

300 Double Unders

OR

900 Singles

Saturday’s WOD:
Open WOD 12.5
AMRAP 7 Mins
3 Thrusters 100/65#
3 Chest To Bar Pull Ups
6 Thrusters
6 Chest To Bar Pull Ups
9 Thrusters
9 Chest To Bar Pull Ups
12 Thrusters
12 Chest To Bar Pull Ups
15 Thrusters
15 Chest To Bar Pull Ups
Etc….