Sandbag Floater – CompetitorWOD
Floater WOD 4 Round In 4 minutes complete: 300m sandbag run (3,2) In the remaining time accumulate as many calories on the rower as possible. 1 minute Rest
Big Chunks of Work – CompetitorWOD
Warm-up With General Class WOD 3 Rounds 20 Power Cleans (135,95) 20 Toes to Bar 30 Burpees 30 Kettlebell Swings (2,1.5) 60 Double Unders 2 Minutes Rest
Benchmark: “JT” – CompetitorWOD
Warm-up 2 Rounds with a light band: 10 Bandy Pull Aparts 10 Bandy Good mornings 10 Bandy Side Steps each way with hands overhead Then 3 rounds with barbell – adding weight each time: 3 Deadlifts 3 Power Clean 3 Front Squat 3 Squat Clean Oly Squat Clean- Touch and Go 3-3-3-3 Strength Banded Deadlft […]
Supah Sets – CompetitorWOD
Warm-up Partner Up Partner A: 15/12 Calories Assault Bike Partner B: Max Double Unders Switch Partner A: 15/12 Calories Assault Bike Partner B: Max Strict Pull Ups Then 2x: 5 Kettlebell Presses per side 5 Kettlebell Bent over Rows per side 5 Kettlebell Snatches per side Strength Super Set 1. Bench-press 3-3-3-3 2. Bent-Over Row […]
Benchmark WOD: “DT” – CompetitorWOD
Warm-up With General Class WOD “DT” 5 Rounds 12 Deadlifts (155,105) 9 Hang Power Cleans 6 Push Jerks *If your DT time is UNDER 7 minutes, try double DT. A 15 minute cap will apply. Haley completed in 10:47. Rest/Guided Mobility 10 Minutes – forearms, upper body Conditioning 800-600-400-200 Sprint 100-50-25 ft Handstand Walks during […]
Fired Up! – CompetitorWOD
Warm-up 250m Row 10 Overhead Squats 250m Row 10 Muscle Snatches 250m Row 10 Snatch Balances Oly EMOM10 Snatch Minutes 1-3 – 3 Reps- 70% Minutes 4-6 – 2 Reps 80% Minutes 7-10 – 1 Rep 90-100% Strength Back Squat 3-3-3-3 2010 NE Regional WOD 1 (8 Minute Cap) 21-15-9 Overhead Squats […]
eMOMs – CompetitorWOD
Warm-up With general classes Midline Double Tabata (4x) 1. Plank-ups 2. Hollow Rocks 3. Jack Knives 4. GHD Sit-ups WOD EMOM14 Odd- 15/12 Calorie Row Even- 15 Burpees Rest 3 Minutes EMOM14 Odd- 200m Run Even- 50 Double Unders
Going out with a Bang – CompetitorWOD
Warm-up 3 Rounds 1 min on, :20 off -Row for distance -Max Double unders 10 Reps squat therapy 10 Shoulder activators 10 Strict pull ups Oly EMOM 10 1 Power Clean 1 Push Jerk 1 Squat Clean 1 Split Jerk *Hands stay on the bar; ascend in weight Strength/Gymnastics 5 Rounds NOT for time 10 […]