WG Strength – WG Couplet – CompetitorWOD
Warm-up With General Class Strength EMOM14 Odd- 3 Deadlifts @85% Even-5 Strict Handstand Push-ups ADV- add deficit WOD (45 Minute Cap) 15-12-9-6-3 Power Snatches (115,80) Bar Facing Burpees
Benchmark: “Kelly” – CompetitorWOD – pic
Warm-up With General Class WOD “Kelly” 5 Rounds 400m Run 30 Box Jumps 30 Wallballs
Start the Week with Snatches – CompetitorWOD
Warm-up 300m jog 10 pass throughs in stand, semi-squat, full squat 2 Rounds Burgener Warm Up: 3 x Down & Up 3 x Elbows High & Outisde 3 x Muscle Snatch 3 x Snatch Land 3 x Drop Snatch 3 x Hang Power Snatch 3 x Overhead Squat 3 x Hang Squat Snatch *Complete 1st […]
Come in for Class or Hit as a Floater – CompetitorWOD
Sunday’s Class WOD or Weekly Floater Strength 50 Ft Farmers Carry WOD 3 Rounds 20 Burpees 20/15 Cal Assault Bike 20 Pull-ups
Saturday WOD – CompetitorWOD
Skill Handstand Push-up Sled Push WOD Teams of 3 60 Handstand Push-ups 160 Goblet Lunges (2,1.5) 2400m run as a team (partition into 100m and 200m intervals) 21 50ft sled pushes (45,25) *2 people can work at a time on everything except for the sled push. Level 2 (1.5,1),40 HSPUs or 150 Push-ups Level 1 […]
PR for Pat – CompetitorWOD
Warm-up 3 Rounds 8 Barbell Good Mornings 8 Barbell Strict Press 8 Windshield Wipers Strength/Gymnastics Work up to Max Weight for the complex: EMOM10 1 Heavy Deadlift- 90-95% of max And each Minute descend in reps- 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups If you can no longer complete the reps strict switch to kipping. You do the […]
Turn Over Quickly – CompetitorWOD
Warm-up Will General Class Strength Front Squat 10-8-6-4-2 WOD 600m Run 20 Bar Muscle-ups 600m Run 20 Strict Pull-ups 600m Run 20 Chest to Bar Pull-ups
Power Zone Training – CompetitorWOD
Warm-up 30/20 Calories on Bike then 4 Sets 1 Strict Press 2 Push Press 3 Push Jerks 4 Split Jerks *increase load each set Gymnastics EMOM 10 Odd- 1 legless Rope climb Even- 30s max distance handstand walk Strength 1. Push-press 3-3-3-3 2. Push-jerk 2-2-2 3. Split Jerk 1-1-1 WOD With a Partner or Rest […]