You Go…I Go – CompetitorWOD
Warm Up With General Class Partner WOD 2 Rounds 4 Minutes Work:1 Minute Rest 1. Ski Erg For Calories 2. Cindy (5 Pull-ups 10 Push-ups, 15 Squats) 3. Assault Bike 4. 3 Squat Snatches (115,75)/ 4 Bar Facing Burpees
Ski Ergin’ – CompetitorWOD
Warm-up 3 Rounds 250m Ski Erg 20 hip Extensions on the GHD Oly EMOM10 3 Power Snatches- Touch and go Start at 75% and climb from there Strength Overhead Squat 5-5-5-5 @80% Partner WOD 2000m Ski Erg 80 Deadlifts (275,185) 80 Box Jump (30,24) 80 GHD Sit-ups -One partner works at a time
Partner WOD – CompetitorWOD
Warm-up 5 Minute AMRAP @80% Intensity 5 Burpee Pull-ups 40 Double Unders – Once finish start warming up the clean and jerk. Oly With a Partner In 3 Minutes Squat Clean Thrusters- 185,115 Rest 2 Minutes With a Partner In 3 Minutes Clean and Jerks- 205,135 Rest 2 Minutes In 3 Minutes Max Squat Cleans- […]
Benchmark Open WOD 12.3 – CompetitorWOD
Warm-up With general classes Hollow Rock Challenge Week 5 50 Reps Skill/Conditioning In Groups of 2-3 4 Times Each 12/9 Calorie Bike 5 STRICT Ball-ups Rest as needed while others work ADV- Skin the cat L1- Floor Ball-up Open WOD 12.3 18 Minute AMRAP 15 Box jumps, 24″ box 12 Push presses (115,75) 9 Toes-to-bar […]
Increasing Snatches – CompetitorWOD
Warm-up EMOM 10 ODD- 12/10 Calorie Bike Even- 15/12 Calorie Row Warm-up Squat, Mobilize upper back and shoulders Strength EMOM20 Min 1- 10 Back Squats @50% Min 2- 10 Strict Handstand Push-up Min 3- Rest WOD 30/25 Calorie Assault Bike 10 Snatches 155, 100 30 Calorie Ski Erg 10 Snatches 175, 115 30 Calorie Row […]
Floater – CompetitorWOD
Floater -1000m Row 50 Wall Balls 50 Toes to Bar -750m Ski Erg 50 Push Ups 50 Chest to Bar Pull Ups -50 Calorie Bike
1RMs & Little Warrior Wod – CompetitorWOD
Classes will be held as All Levels at 8,9,10 & 11am and 2pm. There will be no Classes in Southie Orange. The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. We will be running the […]
Ascending Dead Weight – CompetitorWOD – pic
Warm-up Row 50 cals and warm up the Snatch Oly Work up to Max Weight for the complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat WOD AMRAP 3: 15-12-9 Deadlifts (225/155#) Bar Facing Burpees Max Cal Row in time remaining Rest 3:00 AMRAP 3: 12-9-6 Deadlifts (275/185#) Bar Facing Burpees Max Cal […]
