Buddy Up! – CompetitorWOD
Warm-up With your partner 100 Calories on the Ski Erg -Spend 5-10 Minutes warming up Snatch complex. Oly Every Minute on the Minute for 10 Minutes 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat -Work on quickness under the bar for both snatch movements Strength Back Squat 2-2-2-2 Partner WOD 12 Minute AMRAP […]
a little bit of this, a little bit of that- CompetitorWOD
We are trying to Spring Clean – all Personal Jump Ropes need to be moved from the Burnt Toast Closet to the Pain Cave!! Old Oly/WOD Shoes in the Lost & Found Bin MUST Go – Bin located in the racking near the assault bikes in the toaster – take what’s yours – Rest will […]
Spring Cleaning – CompetitorWOD – pic
We are trying to Spring Clean – all Personal Jump Ropes need to be moved from the Burnt Toast Closet to the Pain Cave!! Old Oly/WOD Shoes in the Lost & Found Bin MUST Go – Bin located in the racking near the assault bikes in the toaster – take what’s yours – Rest will […]
Get Ready – CompetitorWOD
Open WOD 17.4 Announcement & then 10 minutes of mobility prep based on movements We are trying to Spring Clean – all Personal Jump Ropes need to be moved from the Burnt Toast Closet to the Pain Cave!! Old Oly/WOD Shoes in the Lost & Found Bin MUST Go – Bin located in the racking […]
Chemistry Major – CompetitorWOD
Warm-up With a partner Partner a – 50 dubs B – Handstand hold A – 10 strict pull ups, 10 t2b B – pull up bar hang A – 15/10 cals bike B – KB front rack hold Strength With 10 Minutes on the Clock: With a Partner alternating back and forth each set complete: […]
Strength-Skill Con – CompetitorWOD
Warm-up With a partner 60 cals on the ski erg Perform GHD sit-ups when you are not ski erging Strength/Gymnastics 10-9-8-7-6-5-4-3-2-1 Not for time…. Back Squat @70-75% of max (Should be heavy but doable for 55 reps) Strict Handstand Push-ups* *This is should be more like skill work so don’t hesitate to use bands. Bands […]
Power of 8’s – CompetitorWOD
Warm-up With General Class Strength Deadlift 3-3-3-3-3 WOD 3 Rounds 8 Bar Facing Burpees 8 Power Snatches (165,105) 8 Bar Facing Burpees 16 Kettlebell Swings (2,1.5)