Category: Competitor

Keep It 100! – CompetitorWOD

Warm-up 5 rounds of 30s on 30s off on the ski erg Skill 500ft Handstand Walk as a Team of 2 or 3 or 4 depending on your ability level Partner WODs – teams of 2 20 Minute AMRAP 100 Calorie Ski Erg 100 Pull-ups 100 Front Squats (135,95) 100 Kettlebell Swings Rest 5 Minutes […]

15.1 & 1a – CompetitorWOD – pic

With general classes Clean and Jerk Warm-up EMOM10 1 Squat Clean 1 Split Jerk -Start light and increase weight until you are close to a number you would like to see hit in the workout. Focus on technique and speed.  Open WOD 15.1 Complete as many rounds and reps as possible in 9 minutes of: […]

Everythang – CompetitorWOD – pic

Warm-up Bike or Ski Erg Tabata Strength EMOM20 (5 Rounds) 1. Back Squat- 2 Reps @90% 2. 5 Strict Muscle-ups 3. Strict Press for Max reps @75% 4. Rest Make sure you warm up to the 90% before the EMOM Starts Regional- 1 Strict, 3 kipping MUPs Open- 2 Kipping MUPs WOD 8 Minute AMRAP […]

Patner WOD then Max OUT SESH – CompetitorWOD – pic

Partner WOD 3 Rounds   In 4 Minutes Row for Max Distance Rest 1 minute  In 3 Minutes For Max Rounds 3 Power Cleans (135,95) 3 Front Squats 3 Shoulder to Overhead Rest 1 Minutes In 2 Minutes Max Chest to Bar Pull-ups Rest 1 Minute Level 2- 115,75 Level 1- 75,45 ADV- 165,115, Muscle-ups […]

Friday Slugfest then BodyMover – CompetitorWOD

Warm-up With a partner- For 10 minutes-1 minute on 1 minute off for max calories on the ski erg. Strength EMOM 21 1. Deadlift- 3 Reps @75% 2. Push-Press- 2 Reps @85% 3. Front Squat- 1 Rep @90% WOD 10 Minute AMRAP 5 Burpees to Target 5 Chest to Bar Pull-ups 5 Box Jumps 10 […]

All About the Team – CompetitorWOD

Warm-up 5 Rounds 250m Row 1 Minute Rest Teams of 3 WOD 1 100 Strict Handstand Push-ups Rest 5 Minutes WOD 2 Stadium style 3 rounds 15/10 Muscle ups 500m Row Rest station Games- 10/7 Strict Rest 5 Minutes WOD 3 90 Squat Snatches (165,115) Regional- 150, 105 Open- 135,95

OpenWOD 15.5 – CompetitorWOD

Warm-up WITH GENERAL CLASSES *different wod 2 Open WOD 27-21-15-9 Row (calories) Thrusters (95,65) WOD 2 (Optional) 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Weighted GHD Strict Dip Pistol- remember what leg you finish with to get as close to even as possible

Elevator-esque – CompetitorWOD

Warm-up 6 Minute AMRAP 10 Calorie Bike 10 Burpees 30 Double Unders OLY EMOM18 1. Squat Clean- 3 Reps 2. Split Jerk- 2 Reps 3. Rest SC- Start @75% and climb as able Jerk- Start @80% and climb as able Strength Back Squat (Elevator Tech-nique-right above parallel) 3-3-3-3@75% WOD 2 Rounds Each for Time 20/15 […]