CompetitorWOD

Squat Cleans Cost Extra – CompetitorWOD

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Bish

Warm-up
Extra Work or With Class

Mobility
Shoulder Rolling
Thoracic spine
Chest
Lats

Partner WOD 1
12 Minute AMRAP
Partner Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

ADV – Strict or vest

Rest 3 Minutes

Partner WOD 2
12 Minute AMRAP
12/10 Calorie Row
6 Burpee Over the Rower

Extra WORK
Minute 0:00-4:00
10 Squat Cleans @ 80%

Minute 4:00-8:00
8 Squat Cleans @90%

Minute 8:00-12:00
6 Squat Cleans @90%

Minute 12:00-16:00
4 Squat Cleans @95%




Rest Day – CompetitorWOD

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Cottam

Rest Day




15-12-9 x 4 – CompetitorWOD

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Andrea

Warm-up
Extra Work or With Class

Strength
Front Squat
3-3-3-3-3

WOD
4 Rounds
15 Box Jump Overs (27/24)
12 Toes to Bar
9 Squat Clean Thrusters (115,75)

Extra Work
50/40 Calorie Ski
20/15 Burpee Ring Muscle-ups
50/40 Calorie Bike




Positional Competence – CompetitorWOD

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Marc P

Warm-up
Extra Work or With class

Skill
-Hollow Position
-Handstand Hold
-Handstand Walk

Skill WOD
5 Rounds
30s- Hollow Rocks
30s- Handstand Walk or free-standing Hold

WOD
5 Rounds
In 5 Minutes
500m Row
200m Sandbag Carry
Then AMRAP
Burpee Pull-ups
Rest 2 Minutes

Extra Work
EMOM14
Odd- Deadlifts- 3 Reps @80-85%
Even- 5/3 Parallette Handstand Push-ups- 1/2 Abmats




BenchmarkWOD: “SnatchBalls” – CompetitorWOD

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Scutti

Warm-up
Extra Work or with Class

Strength (20 minutes)
EMOM10
1 Hang Squat Snatch
2 Overhead Squats

WOD 1
“SnatchBalls”
7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (24/10)

Rest 4 Minutes

WOD 2
30 GHD Sit-ups
30 Overhead Squats (115/80)
30 GHD Sit-ups

Scores/Comments from “SnatchBalls” performed on 7/1/16

Extra Work
EMOM10
3 Box Squats @ 80% 1 RM squat




Take the Day or Make It Up – CompetitorWOD

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Rest Day

or

Warm Up
AMRAP 8
12/10 Calorie Bike
7 Strict Toes to Bar
7 Single Arm KB Thruster per side
14 Kettlebell Swings

Strength
Thruster
3-3-3-3-3

WOD
4 Rounds
20 Kettlebell Swings (2,1.5)
15 Calorie Bike
10 Toes to Bar




800m Triple Decker – CompetitorWOD

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Dale

Warm-up
Dynamic Stretching
Shuttle Runs

Mobility
Quads
Calves
Hammy’s

WOD (30 min cap)
800m Run
60 Double Unders
30 Hang Power Cleans (135,95)
800m Run
60 Double Unders
30 Front Rack Lunges
800m Run
60 Double Unders
30 Shoulder to Overhead

Substitutions
15/10 Calorie on the Bike in place of Double Unders
16/12 Calories on Ski Erg sub in place of Double Unders

Extra Work
Complete a set every 2 Minutes
1. Push-press
2-2-2 @85%
2. Push jerk
2-2-2 @85-90%
3. Split Jerk
2-2-1-1 @90-100%