Friday’s WOD:
Category: WOD
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October 12, 2016
Wednesday’s WOD:
Strength/WOD Prep
4 Rounds20 Glute Bridges
15 Band Good Mornings
10/10 OH-Walking Lunges 45/35#
5/5 KB RDL
Hero WOD:
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps -
October 10, 2016
Monday’s WOD:
Hero WOD:
“Bowen”
3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box -
Oct 3, 2016
Monday’s WOD:
Hero WOD:
“Willy”
Three rounds for time of:
Run 800 meters
225 pound Front squat, 5 reps
Run 200 meters
11 Chest to bar pull-ups
Run 400 meters
12 Kettlebell swings, 2 pood
W.I.L.D. Horizons CrossFit 