6 Min CAP- CompetitorWOD
Warm-up run a loop handstand walking practice Strength Push-press- 5-4-3-2-1 WOD 1 (6 Minute Cap) 104 wall-ball shots 52 pull-ups Open – 68 wall balls 34 pull ups At 7:00 WOD 2 4 rounds for time: 28 one-legged squats, alternating 15 power cleans (115,80) Open – 14 pistols each round
Southie Sangy V2.0 – CompetitorWOD
Warm-up With General Classes Skills Ring Muscle-up Bar Muscle-up WOD Southie Sangy V2.0 800m Run Then 3 Rounds 3 Muscle-ups 6 Squat Cleans (155,105) 9 Box Jumps 800m Run Then 3 Rounds 3 Muscle-ups 6 Squat Cleans 9 Box Jumps 800m Run Games- Strict Muscle-ups Ca$hout Calf Rolling and Band stretching
Snatches & AMRAP – CompetitorWOD
Warm-up 15-10-5 cals bike glute ham raises scap push ups warm up the snatch Oly With a Partner 18 squat snatches (135/95), by 3:00 14 squat snatches (155/105 lb.), by 6:00 12 squat snatches (185/115 lb.), by 9:00 10 squat snatches (205/125 lb.), by 12:00 6 squat snatches (215/135 lb.), by 15:00 Regional 135/95 + […]
Floater – CompetitorWOD
FLOATER Masters Qualifier Event 3 15 Minute AMRAP 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans (155,105)
Team Training – CompetitorWOD
WOD 1 For time, each pair will relay through stations of: 60 strict handstand push-ups 20 synchronized bar muscle-ups 30/20-cal. row (each) 30/20-cal. bike (each) 60 power cleans, 135/95 Athlete Order: FF, MM, MF Rest 10-15 Minutes WOD 2 For time, male team members will complete: 5-5-5 snatches, 185/135 4-4-4 snatches, 205/145 3-3-3 snatches, 225/155 […]
Unbroken – CompetitorWOD
Warm-up 2 Rounds 50 Double Unders 10 Squat Mornings 10 Split Jerk Presses 5 Strict Pull Ups Oly Split Jerk 2-2-2-2 Strength Back Squat 3-3-3-3 WOD 3 Rounds Unbroken 20 Chest to Bar Pull-ups 30 Wallballs 60 Double Unders Each time you break up a set complete 10 Burpees on the spot, or stark your […]
WOD of the Week – CompetitorWOD
Warm-up 100m Run Forward 100m Run Backwards 10 Strict MUP Transitions 10 Wall Squats 100m Run Forward 100m Run Backwards Oly EMOM 1-5 3 Position Snatch @75% -High Hang -Mid (At or right above the knee) -Floor EMOM 6-10 2 Position Snatch 80-85% – Mid – Floor EMOM 11-15 Snatch 85-100% WOD 12 Minute AMRAP […]
Odd, Even, Even – CompetitorWOD
We are trying to Spring Clean – all Personal Jump Ropes need to be moved from the Burnt Toast Closet to the Pain Cave!! Old Oly/WOD Shoes in the Lost & Found Bin MUST Go – Bin located by back cubbies near bathrooms in Green – take what’s yours – Rest will be donated to […]