WOD of the Week – CompetitorWOD
Warm-up Run 1 loop Then 2 Rounds 10 Clapping Push Ups 10 Jumping Lunges 10 Jumping Squats Warm up squat clean & split jerk Oly EMOM10 ODD- 2 Squat Cleans EVEN- 2 Split Jerks from Rack Rest 5 Minutes EMOM5 1 Clean and Jerk WOD 3 Rounds 800m 20/15 Strict Handstand Push-ups 20 Front Rack […]
“Hope” – CompetitorWOD
Warm-up With general class WOD “Hope” Three rounds of: Burpees Power Snatches (75,55) Box jumps (24,20) Thrusters (75,55) Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is […]
Midline Madness – CompetitorWOD
Warm-up With General Class Strength Back Squat 2-2-2-2 Between sets complete 10 weighted Good Mornings. WOD 20 Deadlifts (225,155) 30 Wallballs 40 Toes to Bar 30 Wallballs 20 Deadlifts
Saturday Smackdown – CompetitorWOD
Warm Up With General Class Mobility Calf and Shoulder Skill Tire Flip WOD 5 Rounds 10 Clean and Jerks (135,95) 14 Burpee Lateral jumps 400m Run
Test Your Numbers – CompetitorWOD
Warm-up With General Class Skill/Test Max Handstand Push Ups In 2 minutes Strength Work up to a 3 RM Front Squat WOD Paleo Retest Wearing a weight vest: In 14 Minutes 1000m Row Then in the remaining time: AMRAP 5 Pull-ups 10 Push-ups 10 Alternating Pistols OR WOD 20 Minute AMRAP “Mary” 5 Handstand Push-ups […]
Back To Back – CompetitorWOD
Warm-up EMOM10 ODD- 15/12 Cals Bike EVEN- 15 Ring Rows w/ feet up on a box Oly EMOM10 2-Postion Snatch 1. Mid-hang 2. High Hang Strength 1. Overhead Squat 2-2-2-2 2. Box Squat 2-2-2-2 WOD 1 21-15-9 Thruster (135,95) Muscle-up Calories Assault Bike Regional- 12-9-6 Muscle-ups Open- 6-4-2 Muscle-ups (115,75) WOD 2 40-30-20-10 Calorie Row […]
Happy Independence Day! – CompetitorWOD
Warm-up With General Class Partner WOD 1.5 Mile Run 60 Burpee Pull-ups 100 Kettlebell Lunges (2,1.5) 60 Burpee Box Jumps 100/80 Calorie Bike *Partition all reps *For the run switch every 200-400m Level 2 (1.5,1), Level 1 (1,26lb)(1 mile, 40/80/40, 80/60)