Saturday Stadium Style – CompetitorWOD
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 […]
HeroWOD: “Rich” – CompetitorWOD
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)
High High Skillz – CompetitorWOD
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 […]
Gymneazy – CompetitorWOD
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
20MINAMRAP – CompetitorWOD
Warm-up With General Class Mobility Overhead Position Skill/Conditioning 6 Minute AMRAP 8/6 Calorie Ski Erg 25 ft Handstand Walk WOD 20 Minute AMRAP 5 Strict Handstand Push-ups 7 Front Squats (155,105) 9 Box Jumps 12/10 Calorie Bike
Saturday Partner WOD – CompetitorWOD
Warm Up With General Class Mobility Calves Forearms Partner WOD In 5 Minutes Run 400m Then as a Team AMRAP Ski Erg or Row Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Thrusters (115,75) Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Kettlebell swings (2,1.5) […]
No Rest for the Wicked – CompetitorWOD
Warm-up 2 Rounds 1 min Assault Bike 1 min Burpee Box Jumps 1 min Ski Erg Mobility Thoracic Opening Calf Stretching Strength EMOM 12 2-Pos Hang Squat Snatch • High • Mid This is the same as last week. These positions need more focus. WOD 10 Rope Climbs 30 Burpee Box Jumps 60 Calorie Row […]