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!
W.I.L.D. Horizons CrossFit 