Category: Competitor

Friday Fitness- CompetitorWOD

Warm-up 20 cals bike 1 Round of DT 1 Round of the complex 10 Burpees 6 Front Rack Lunges Oly* Every 2 Minutes increasing by 10/5lbs each interval 1 Power Clean 1 Hang Squat Clean 1 Full Squat Clean *Continue until you cannot complete the reps. Should be no longer that 16 minutes and no […]

On the Clock – CompetitorWOD

Partner Skill/ Conditioning/Warm Up Odd- 12/10 Calories Bike Even- 25 foot handstand Walk WOD – At 0:00 on the clock complete 50/40 Calorie Row 50 Wallballs 10 PHSPUs (to 1 Abmat) At 8:00 on the Clock 600m Sprint 40 Toes to Bar 30 Wallballs 20 Strict Handstand Push-ups At 18:00 on the Clock 30/25 Calorie […]

Top Down, Bottoms Up- CompetitorWOD

Warm-up 5 minute 80% Bike/Row/Ski Oly – Snatch Every 2 Minutes complete a set in this order. Know your percentages ahead of time 3×3 @75% 2×3 @80% 2×3 @85% 1×3#90% Strength Push-press 3-3-3-3 WOD 15 Minute AMRAP 5 Ring Muscle-ups 10 Deadlifts (275,185) 15 Box Jumps

Marathon Monday – CompetitorWOD

Warm-up With General Class WOD “Marathon Monday” 5 Rounds 4 Squat Clean and Jerks 15 Chest to Bar Pull-ups 13 Burpee lateral jumps After 5 rounds are complete: 800m run *Your time is your total time for all 5 rounds plus the 800m sprint. Today we WOD to honor every-one who was impacted by the […]

Saturday Stadium Style – CompetitorWOD

Warm-up Partner Heavy sleds 1-2-3-4-5-4-3-2-1 Partner Heavy Dubs 10-20-30-40-50-40-30-20-10 WOD (30 mins) Teams of 3- Stadium Style (Everyone works at once) 4 Rounds 14 Alternating DB Snatches (50,35) 12 Front Squats (135,95) 200m Run Once the 4 Rounds is complete jog as a team out to the sleds carrying the plates needed for the sled […]

Friday Special – CompetitorWOD

Warm-up 7 Min AMRAP 5 Strict Pull Ups 10 Push Ups 15/12 Cals Assault Bike 20 Air Squats Oly EMOM10 2 Touch & Go Power Snatches *Climb in weight Strength Push-press 2-2-2-2 WOD 1 10-8-6-4-2 Push-jerk (225,155) Rope Climbs 1/2 Reps Regional- 205,135 Open- 185,120 Rest 5 Minutes WOD 2 10-8-6-4-2 Muscle-ups Squat Cleans (135,95) […]