Category: Competitor

“The Girls”

Warm Up 2 rounds of 5 muscle snatch 5 power sntach 5 muscle cleans 5 power cleans 5 thrusters 5 pull ups 5 ring dips 10 minutes of mobility WOD “Elizabeth” – with Power Cleans Rest 10 minutes “Isabel” Rest 10 minutes “Fran” There is a 7 minute hard cap for each girl WOD

The Seperator

Warmup – 10 minutes 3 rounds (start with the barbell and increase the weight reach round. Go no heavier than 95/65) 5 1 piece pick ups 5 low hang power snatches 5 snatch balances 5 squat snatches from below the knee Strength Back Squat 3-3-3-3-3 WOD 15 minute AMRAP 1 Bar Facing Burpee 1 Squat […]

Cleans into Thursters = Crusters

Warm up 1 minute on 1 minute off of double unders x 5 – complete outside if it is busy at 6pm Strength Deadlift 2-2-2-1-1-1 Single Leg Deadlift 3×3 on each leg Make these slow and controlled WOD 15-10-5 Squat Clean Thruster (115,80) 75 Double Unders Cash Out – 3 attempts of max effort ring […]

Floater WODS

  Conditioning 21 Calories on the Air Dyne 21 Calories on the Erg 400m Run 15 Cals on the Air Dyne 15 Cals on the Erg 300m Run 9 Cals on the Air Dyne 9 Cals on the Erg 200m Run sub in dubs (100-75-50) if need to work on them Gymnastics/Overhead 15 Minute AMRAP […]

“Linda”

Warm up – 1000m row Wod “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Partner up.  The first person storms through while their partner spots on the bench.  Then the athletes switch rolls. A lot of us may struggle here with the bench.  You […]

Good Set Up Position = Big Lifts

Warmup With an empty barbell 3 time through 20 Connected Hang Power Cleans 20 Thrusters Roll Lats and traps Stretch Hamstrings Start this when class starts skill wod. Strength EMOM for 10 minutes 1 Power Clean 1 Squat Clean You may ascend in weight but make sure to start moderately heavy to get some good […]

Can you do it unbroken?

Warmup (7 minutes) One time through 20 Pull-ups 20 burpees 20 hollow rocks 20 air squats 50 double unders Technique(10 minutes) 5×3 Tall Snatch -light The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the […]