CompetitorWOD

8 Minute Round – CompetitorWOD

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Jen

Warm-up
2 rounds of
12/10 cals assault bike
10 glute ham raises

Strength
Complete as a Super-set
1.Deadlift
2-2-2-2 @85-90%
2. Bench Press
5-5-5-5 @80%

WOD
2 Rounds
In 8 Minutes Complete
50/40 Calorie assault Bike
10 Sandbag Over the Shoulder (150 100)
Then AMRAP Muscle-ups
Rest 4 Minutes

Score= total muscle-ups




Odd Job – CompetitorWOD

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Aaron

Warm-up
10 Heavy Turkish Get ups

Mobility
Chest Rolling and Stretching

Strength
EMOM16- Odd only
3 Position Snatch
– High Hang
– Mid Hang
– Floor

Strength
Back Squat
2-2-2-2

WOD
50 GHD Sit-ups
50 Toes to Bar
50 Overhead Squats (115,75)
50 Handstand Push-ups




110 Rep Sandwich – CompetitorWOD

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Ben

Warm-up
With General Class

Accessory
10-8-6-4-2 (Each Side)
Weighted Step-up
Bent over Row

WOD
800m Run
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
Thrusters (135,95)
800m Run




Sunday Reset – CompetitorWOD

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Daniel

Rest




E3MOM430MIN – CompetitorWOD

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Caslin & Crowley

Warm-up
With General Class

Mobility
Shoulders and Calves

WOD
Every 3 Minutes for 30 Minutes
20 Calorie Row
50 Double Unders
5 Bar Muscle-ups

*There is no built in rest other than what you earn. If you get too winded take a round off, but you will need to wait for the next round to begin. Pick a level and stick with it




Power Output & “The Chief” – CompetitorWOD – pic

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Kraus

Warm-up
With General Class

Accessory
3×10
GHD Sit-up

Strength
Push-press
3-3-3-3
-between sets complete 1 peg board climb

WOD
“The Chief”
5 Rounds
3 minute AMRAP
3 Power Cleans (135, 95)
6 Push Ups
9 Air Squats
Rest 1 minute

Rest 5 Minutes

Power Output Test
20 Calorie Bike for Time
-Try to group people by ability. 3 minute cap.




That Earned Rest Day – CompetitorWOD – pic

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Mobilize & Socialize




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