Shown Improvement – CompetitorWOD
Warm-up With General Class Strength Work up to a 1 RM Back Squat WOD (15 Minutes) 1000m Row 20 Clean and Jerks 1000m Row Games- 185,135 Regional- 165,115 Open- 135,95
FLOATER – CompetitorWOD
FLOATER “Orange Crush” 60 Calorie Row 50 Wallballs 40 Box Jump Overs
Double WOD – CompetitorWOD
Warm-up With General Class Skill Rope Climb Double WOD 21 Front Squats (155,105) 5 Rope Climbs 15 Front Squats 4 Rope Climbs 9 Front Squats 3 Rope Climbs Rest 7-10 Minutes WOD 2 (15 Minute Cap) 4 Rounds 400m Run 15 Burpee Box Jumps
JAG28 – CompetitorWOD
Warm-up Run 1 loop Then with a kettlebell: 10 Single Leg Deadlifts per side 10 Russian Swings per side 10 Single Arm Thursters per side 10 American swings 5 Arm Bar per side 5 Wind mills per side Skill KB Clean and Jerk Strength 1. Front Squat 3-3-3-3 Deadlift 2-2-1-1-1 WOD “JAG28” Run 800 meters […]
Increased Thrusters – CompetitorWOD
Warm-up 2 Rounds :30 on, :15 off -Jumping Squats -V ups -Shoulder Taps -Burpees to Target Then 2 Rounds with a band 10 Bandy Pull Aparts 10 Pass Throughs 10 Pass Throughs in Bottom of Squat Skill Handstand Walk 30s work:30s rest Complete for 5 minutes and accumulate distance Oly Snatch 0:00- 5 snatches 3:00- […]
Benchmark: Christine – CompetitorWOD
Warm-up WITH GENERAL CLASS Benchmark WOD (20 Minute Hard Cap) “Christine” 3 Rounds 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (24,20) Level 2 -3/4 Bodyweight Level 1 – 1/2 Bodyweight Rest 7-10 Minutes WOD 2 (10 Minutes) 1000m Row 50 GHD Sit-ups Post WOD Strength Push-press 5-5-5-5
Nasty Girls V2 – CompetitorWOD
Warm-up 10 Burpee Lateral Jumps 10 Hang Power Cleans 10 Front Squats 10 Press with Feet in Split Stance 10 Alt. Front Rack Lunges *Repeat with some weight Oly Work up to Max Weight for the Complex: 1 Hang Squat Clean 2 Jerks (Can be split or push, or 1 and 1) Strength Back Squat […]
Floater – CompetitorWOD
Floater 1500m Row 100 DU 50 Calorie Assault Bike (75 cals on Schwinn) 100 DU 1500m Row WOD CREDIT: CompTrain Conditioning
Saturday Partner Intervals – CompetitorWOD
Warm-up WITH GENERAL CLASS – 1st round of WOD includes Power Cleans instead of snatches WOD 0:00-8:00 Partner A- 200m Sandbag Carry Partner B- AMRAP Power Cleans (155,105) Cleans cannot begin until sandbag run is en route. Once they return from the carry switch Score=total cleans 8:00-9:00: Rest 9:00-16:00 Partner A- 250m Row Partner B- […]