Lift Run Lift – CompetitorWOD
Warm-up With general class Strength Deadlift 2-2-2-2-2 WOD 21 Squat Cleans (155,105) 1065m Run 21 Thrusters Regional – (135,95) Open – (115,75)
Mobilize & Strengthen – CompetitorWOD
Mobilize the Shoulders – then strengthen the muscles using Crossover Symmetry in the back roooooom!
Straight Edge – CompetitorWOD
Warm-up 1 min max cals on rower 1 min strict pull ups w/ varying grips 1 min max cals on assault bike 1 min max shoulder taps Mobilize shoulders Trap smash w/ barbell Oly Split Jerk 2-2-2-2 Strength Push-press 3-3-3-3 WOD EMOM 1.12 Cals Erg 2. 10 Chest to Bar Pull-ups 3. 8 Cal Assault […]
Benchmark: GI Joe – CompetitorWOD
Warm-up With general class WOD 1- For Time “GI JOE” 400m Sandbag Run (3/2) 20 Overhead Squats (95/65) 20 T2B 200m sandbag run 100 Double Unders 200m sandbag run 20 T2B 20 OHS 400m Sandbag Run Rest 10-15 Minutes WOD 2 IN 2 Minutes Complete 10 Power Cleans @185/125 Then Max Burpee Lateral Jumps Rest […]
Level Up – CompetitorWOD
Warm-up With a kettlebell 5 windmills each arm 5 arm bars per arm 6 alt. Turkish get ups 5 single arm thrusters per arm Then 3x through: 4 Overhead squat 3 High Hang Snatch 2 Mid Hang Snatch 1 Snatch -Add some weight each round Oly EMOM12 Min 1- High Hang Min 2- Mid-Hang Min […]
Floater – CompetitorWOD
Floater EMOM: 10 3 Ring Muscle Ups 4 Power Cleans (155,105) 5 Box Jumps
Teams of 3 – CompetitorWOD
Warm-up With general class WOD Teams of 3 Row 150/120 Calories as a Team 150/120 Push-ups As a Team Jog to the 200m line as a team with a 45/25lb plate 8 50m Sled pushes each Run the long way in with the plate for your time! *2 people work at a time on the […]
Livin’ for Fridays – CompetitorWOD
Warm-up 250m Row 10 Barbell Front Squats 10 Strict Press w/ feet in Split Stance 50 Double Unders *Add some light weight, repeat. Oly EMOM5 3 Clean and Jerks @80% Rest 2 Minutes EMOM5 2 Clean and Jerks @85% Rest 2 Minutes EMOM5 1 Clean and Jerk 90-100% WOD 2 Rounds Each for Time 500m […]
Recovery Day – CompetitorWOD
Work on your Overhead Position for 10 Minutes Spend 10 Minutes working on your Squat Position
Super Supah Set – CompetitorWOD
Warm-up Run 200m 4 Rounds Bottom to Bottom Tabata Squats Immediately followed by 4 Rounds Tabata push up – rest holding a plank position Run 200m Mobilize hips & calves Strength Back Squat 5-5-5-5 – Superset with complex – 1 Strict press – 3 Push-press – 5 Push-jerk – Should be close to your max […]