Body Controllaaahhh – CompetitorWOD
Warm-up 3 Wall Climbs 15 Reverse Push Ups 50 Hollow Rocks Skill Spend 10 Minutes practicing Hand Balancing and Walking Games- Max UB Distance- Rest- 100ft for time Strength/Gymnastics 10-9-8-7-6-5-4-3-2-1 BW Bench Press Strict Pull-ups WOD (15 minute cap) 15 Burpee Box Jumps 20 Back Squats (195,135) 15 Burpee Box Jumps 20 Back Squats 15 […]
Benchmark WOD: “Stanky Legs” – CompetitorWOD
Strength Power Snatch 3-3-3-3-3 -Does not need to be touch and go, we would prefer that you dropped and reset for each rep to work on the pull off the floor. Plan for less than 15s between reps. WOD 2015 Showdown WOD 1 “Stanky Legs” 3 Rounds 535m Run 15 Overhead Squats (135,95) Scores/Comments from […]
Happy Halloween!- CompetitorWOD
Warm-up With a Partner 5-4-3-2-1 Manmakers Burpees Athlete resting = stretching Strength Complex With DBs for max weight -5 Deadlifts -5 Hang Power Cleans -5 Front Squats -5 Shoulder to Overhead WOD 27-21-15-9 double unders X 3 strict hspus* rest 5 minutes 27-21-15-9 Cals Erg squat cleans 95 rest 5 minute 27-21-15-9 cals assault bike […]
Floater – CompetitorWOD
Floater “Recovery Day” 3 Rounds 2 min Cal. Assault Bike – 2 min Rest – 2 min Cal. Row – 2 min Rest – 2 min Cal. Ski Erg – 2 min Rest – * Scored By Total Calories * WOD credit- CF Mayhem
Hero WOD: “Bradley” – CompetitorWOD
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and […]
Clean & Jerk Speed Ladder – CompetitorWOD
Warm-up Bike 12/9 Calories 10 Strict Pull Ups Bike 12/9 Calories 20 Shoulder Taps Bike 12/9 Calories 10 Clean & Jerks Bike 12/9 Calories Strength Clean and Jerk Speed Ladder 10 reps @ 1st weight by 2:00 8 reps @ 2nd weight by 4:00 6 reps @ 3rd weight by 6:00 4 reps @ 4th […]
Recovery Day – CompetitorWOD
Mobilizing Overhead
Superset Hump Day – CompetitorWOD
Warm-up 100 Double Unders 2 Rounds 15 Front Squats 12 Push Press 9 Thrusters 6 Strict Toes to bar *add some weight for round 2 Strength Superset 10-8-6-4-2 Front squat Push-Press from ground Report weight for all sets. The set of 10 should be a true set not a warm-up set WOD (15 minute cap) […]
Full Slate of Fitness – CompetitorWOD
Warm-up Partner Up 2 Rounds Partner 1: Run 200m Partner 2: Max Cals Assault Bike Then 2 Rounds 3 Hang Muscle Snatch 3 Overhead Squat 3 Mid Hang Snatch 3 Snatch *Add weight & repeat second round Oly EMOM10 Snatch- 2 Reps 75-80% Focus on speed through the middle and hitting all positions Gymnastics 3 […]