Thursday Rest Day – CompetitorWOD
Gotta Recover! Spend 10 Minutes hitting the World’s Greatest Stretch = 5 Mins Each Side
Complexcated- CompetitorWOD
Warm-up 10 of each with barbell OHS Drop Snatch Heaving Snatch High Hang Mid Hang Low Hang Floor Double Tap (Chest to Bar right into Toes to Bar) Oly EMOM Snatch Mins 1-4 High Hang Mins 5-8 Mid Hang Mins 9-12 Low Hang Mins 13-16 Floor *complete 1 snatch pull from the specified position, followed […]
Important Announcements – CompetitorWOD
Nutrition Challenge Kick Off Lecture – TONIGHT at 7pm in Southie Green! If you’re interested in the Nutrition Challenge, you won’t want to miss this lecture. We’ll cover the rules of the challenge, as well as answer any questions you may have about the general nutrition and fueling your workouts. Can’t make the lecture but […]
Partner Style Monday – CompetitorWOD
Warm-up Partner Up: 50 Total Calories Then 3 Rounds Each 5 KB Cleans 5 KB FS 5 KB Squat Cleans *1 person goes through full round Partner Oly 50 Squat Cleans for Time 205,135 Rest 5 Minutes Partner Gymnastics 50 muscle-ups for time WOD 10 Minute Ascending AMRAP 3 Calorie Bike 3 Burpee to Target […]
Floater – CompetitorWOD
Floater For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Choose your weight. Sub 500m Row or 1000m Bike for the run if needed
Exactly 1 Minute – CompetitorWOD
Warm Up With general class WOD 4 Rounds 500m row 15 Front Squats (165,115) 50 Double Unders 15 Chest to Bar Pull-ups Rest 1 Exactly Minute
OpenWOD 13.1- CompetitorWOD
Open WOD 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 Burpees 210/125 pound Snatch, as many reps as possible For a downloadable PDF of the […]
Recovery Day – CompetitorWOD
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” – Coach Glassman
Back Squat to 102% – CompetitorWOD
Warm-up 1 min on, :15 rest/rotate -Assault Bike -Strict pull ups (varying grips) -Squat Therapy -Handstand hold/shoulder taps -Box jumps w/ step down Use box to mobilize hips, calves, hamstrings, then start warming up back squat Strength 1. Back Squat 2 x2 @ 80% 1×2 @ 85% 1×2 @ 90% 1×1@ 95% 1×1@ 98% 1×1@ […]
Well Rounded Classics – CompetitorWOD
Warm-up/Conditioning 10 Rounds 30s:30s Rest or Switching off with a partner Assault Bike Strength Clean and Jerk On the Even Minutes only 0:00 3 Reps @ 80% 2:00 3 Reps @ 80% 4:00 3 Reps @80% 6:00 2 Reps @85% 8:00 2 Reps @85% 10:00 2 Reps @90% 12:00 1 Rep @ 95% 14:00 1 […]