CompetitorWOD

OHS Straight Sets – CompetitorWOD

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Adam

Warm-up
With General Class

Strength
Overhead Squat
5-5-5-5-5- Straight sets @ 75-80% of 1 RM

WOD
10 Rounds
1 Squat Snatch @85%
5 Strict Pull-ups
10 Ring Dips
15 Squats




Rest – CompetitorWOD

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Sarah

Rest




Saturday Stadium Style – CompetitorWOD

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“All You Bro “

Warm Up
With General Class

Mobility
Calves
Forearms

WOD
Teams of 3- Stadium Style
3 Rounds
15 Shoulder to Overhead (155,105)
15 Box Jumps (30,24)
15/12 Calorie Bike

Once finished run with a (45,25) plate to the 200m like and complete 8 sled pushed each.

Once finished, run the long way into the gym as a team with the plate.




HeroWOD: “Rich” – CompetitorWOD

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KA

Warm-up
With General Class

Warm up/work out with class through strength portion, then head back to the toaster for the WOD

Strength/Gymnastics
EMOM14
ODD- 5 Deadlifts @75-80%
EVEN- 3 Strict Muscle-ups

WOD
“Rich”
13 squat snatches (155,105)
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans (155,105)




Recovery – CompetitorWOD

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Recovery




High High Skillz – CompetitorWOD

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Goose

Warm-up
With General Class

Warm up/work out with class through strength portion, then head back to the toaster for the WOD

Partner Strength
Clean and Jerk
0:00-5:00- 155,105
5:00-9:00- 175, 115
9:00-12:00-195, 125
12:00-14:00- 205,135
14:00-15:00- 225,145

Partner WOD
6 Rounds, 3 each, Alternating with your partner:
12/10 Calorie row
3 Heavy Stone to Shoulder
12 Toes to Bar

Then immediately into:
6 Rounds (3 each) Alternating with your partner:
3 KB Snatches LA (2,1.5)
4 Lunge Steps w/OH lockout
3 KB Snatches RA
4 Lunge Steps w/OH lockout
7 Triple Unders or 28 Dubs with the heavy rope




Gymneazy – CompetitorWOD

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Victor

Warm-up
2 Rounds
Run 200m
5 Shoot Throughs
10 Burpees Over Parallette
10 Strict Pull Ups

Strength
1. Back Squat
3-3-3-3 – 85%
Warm-up and complete 3 reps every 2 minutes

2. Overhead Squat
3-2-1-1-1

WOD
3 Rounds
400m Run
20 Burpees Over the parallette
10 Muscle-ups

Regional- 6 muscle-ups
Open- 3 Muscle-ups




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