Saturday Treat – CompetitorWOD
Warm-up With general class Partner WOD 100 Calorie row 150 Wallballs 100 Pull-ups 150 Box Jumps ADV- 150 Cal Row/100 Strict Pull-ups
Kettlebell Biathalon – CompetitorWOD
In an effort to get everyone training together at the same time, we will be reducing the number of competitor coached classes. Tuesdays will always be with class unless otherwise noted. Monday, Wed and Friday AMs at 530am will remain competitor coached classes. Monday, Wednesday nights at 6pm and Fridays at 5pm will be the […]
Kettlebell Runs?! – CompetitorWOD
Warm-up Run 200m 20 Jumping Air Squats 10 Pass Throughs Run 200m with Sandbag 10 Pass Throughs 10 Overhead Squats w/ PVC Run 200m with Sandbag + light KB Roll/stretch lats & t-spine Then 3 rounds – Start with barbell, increase each set 1 Snatch Balance 1 Overhead Squat 1 High Hang Snatch 1 Mid […]
Benchmark: “Jackie” – CompetitorWOD
Warm-up With general classes WOD 1 “Jackie” 1000m Row 50 Thrusters (45lb) 30 Pull-ups *Rx is an empty 45lb barbell for both men and women. Scale as necessary. Please do not drop empty barbell as it ruins the bars! Jackie Scores from 12/10/15 Jackie Scores from 5/7/15 Jackie Scores from 5/29/14 WOD 2 Every Minute […]
Fifties Fun – CompetitorWOD
Warm-up Run 1 loop 20 Shoulder Taps 10 Ring Dips 20 Shoulder Taps Stretch hamstrings/overhead position Then 3 Rounds (Starting with empty barbell and increasing in weight each set) 5 Deadlifts 3 Power Clean 1 Push Jerk 1 Split Jerk Oly Work up to Max weight for the complex: 1 Power Clean 1 Push-Jerk 1 […]
Floater – CompetitorWOD
30 Power Snatches, 75/55 45 Bar Facing Burpees 60 Thrusters, 75/55 45 Bar Facing Burpees 30 Power Snatches, 75/55 -WOD credit BBB
Weight Vest Optional – CompetitorWOD
Warm-up With general classes WOD 3 Rounds 400m Run 20 Burpees 300m run 40 Double Unders 200m Run 20 Toes to Bar Games- 20lb weight vest
Quads on Fire – CompetitorWOD
Warm-up 20/15 Calorie assault bike 30 air squats 30 bandy pull aparts Then roll quads and lats Quad Stretch Against the Wall Gymnastics 4 Rounds 5 Strict Pull-ups 5 Butterfly Pull-ups 5 Butterfly Chest to Bar Rest 2 MInutes Games- 7-6-5 Oly Work up to a 1 RM Squat Clean WOD 30 Overhead Squats 30 […]
