Monday’s WOD:
Category: Uncategorized
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Sundays with Shep
Sunday’s With Shep:
Front Squat Party
EMOM
1 Front Squat
Men start at 135# and add 10lbs to 225, then add 5 pounds.
Women start at 95# and add 10lbs to 155, then add 5 pounds.Go until a single rep cannot be safely completed.
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October 4, 2014
Saturday’s WOD:
“The Cement Mixer”
For Time
15 Thrusters
5 Stones 115/75#
50 Dubs10 Thrusters
3 Stones
50 Dubs5 Thrusters
1 Stone
50 Dubs1200m Run
50 Dubs
1 Stone
5 Thrusters50 Dubs
3 Stones
10 Thrusters50 Dubs
5 Stone
15 ThrustersLvl 1: 95/65
Lvl 2: 75/55
Lvl 3: 65/45
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October 1, 2014
Wednesday’s WOD:
Happy Birthday Coach Alex!
WOD:
Coach Alex’s Birthday WOD
10 Rounds For Time:
2 Burpee Muscle Ups
4 Weighted Pistols 53/35#E-WOD:
Run: 8x200m
Airdyne:8x50Cal
Swim: 8x200m
Row:8x250m
Rest 1:1S-WOD:
Stone Grace
Beginner: 30 Stone To Shoulder
Advanced: 30 Stone To OHG-WOD:
5 Rounds
20 GHD Sit Ups
10 Ring Dips
5 Wall Climbs -
September 29, 2014
Monday’s WOD:
WOD:
Min 0 Min 10
5 Hang Power Snatches
50 Double Unders
4 Hang Power Snatches
40 Double Unders
3 Hang Power Snatches
30 Double Unders
2 Hang Power Snatches
20 Double Unders
1 Hang Power Snatch
10 Double UndersMin 10 – Min 20
15-12-9
Strict HSPU
Strict Pull UpsMin 20-Min 25
200m Run
Then AMRAP T2BLevel 1: 135/95
Level 2: 115/75
Level 3: 95/65E-WOD:
Run: 1000m TT
Airdyne: 100 Cal TT
Swim: 800m TT
Row: 1000m TTS-WOD:
Front Squats
1-10-1-20-1-30G-WOD:
50 Alt Pistols
50 Ft Handstand Walk
50 GHD Sit Ups -
September 28, 2014
Sunday’s With Shep
Warmup:
Ten minutesSkill:
Fifteen minutes
Rope climbsS Wod:
12 minute Amrap
5 Power cleans (135/95)
1 rope climb
*increase one rope climb per roundAlso, don’t forget about yoga tonight at 6pm! Bring your own mat!
W.I.L.D. Horizons CrossFit 