WOD It Out – CompetitorWOD
Warm-up Partner Skill based warm up with some isometric holds Strength TBD based on Open WOD WOD 6 Rounds 5 Power Cleans (155,105) 7 Front Squats 12 Burpee Lateral Jumps 50 Double Unders
1 @ a Time – CompetitorWOD
Warm-up EMOM 12 Min 1 – 12/10 Cals Assault Bike Min 2 – 30 Heavy Dubs Min 3 – 12 Heavy Wall Ball Warm up Clean & Jerk Strength Work up to a heavy 2 rep squat clean. Hands can come off the bar Partner WOD 5 minute AMRAP 3 Burpee Bar Muscle-ups 20 Double […]
Tuesday Double WOD – CompetitorWOD
Warm-up Tabata Row for max cals Then 2 rounds 9 Overhead Squats 7 Drop Snatch 5 Snatch *Add weight second round Oly EMOM-1-5 2 Snatches 80-85% Minute 5-6 Rest EMOM 6-11 1 Snatch 90-100% Strength Back Squat (Full Pause) 2-2-2-2 WOD 1 10 Minute AMRAP 10 Handstand Push-ups to 6-in. Deficit 20-Calorie row 30 Single-legged […]
Get it & Go – CompetitorWOD
Warm Up with general class Strength Front squat 3-3-3-3-3 – Between sets complete 10 weighted step-ups (5 each leg) WOD 5 Rounds 10 Box Jump Overs 15 Toes to Bar 20 Wallballs (20/14)
Saturday Partner WOD – CompetitorWOD
Warm-up With General Class Partner WOD 3 Rounds 40 Calorie Bike 40 Burpee Box Jumps 40 Thrusters (95,65) 40 Calorie Ski Erg Rest 2 Minutes **For the Bike and the ski erg 1 person works at a time. For the thrusters and the burpee box jumps both partners can work at once until they have […]
