Push Next To Friends – CompetitorWOD
Warm-up With General Classes Strength Front Squat 10-8-6-4-2 WOD 15 Clean and Jerks (135,95) 30 Toes to Bar 10 Clean and Jerks 30 Toes to Bar 15 Clean and Jerks
N’Sync – CompetitorWOD
Warm-up 20 Synchronized Push Ups 400m Indian Run 20 Synchronized Air Squats Skill Handstand Walking -Spend 10 Minutes working on technique. Those who are proficient work on speed and turn arounds WOD 1 For time, working as male/female pairs each athlete completes: 50-calorie row 50 GHD sit-ups 50 wall-ball shots 50 box jump overs The […]
Masters Qualifier WOD4 – CompetitorWOD
Warm Up 10 Snatch Balances 10 Tall Snatches 10 Hang Squat Snatches *Add Weight and repear Oly Work up to a max load for the complex 1 Hang Squat Snatch 2 Overhead Squats Strength Deadlift 3-3-3-3 Master’s Qualifier WOD 4 55 Barf Burpees 34 Overhead Squats (96,65) 21 Muscle-ups
Benchmark: “Helen” – CompetitorWOD
Warm-up Partner Up A: 200m Run B: Shoulder Taps Switch A: 200m Run B: Strict Pull Ups Switch WOD 1 “Helen” 3 Rounds 400m Run 21 Kettlebell swings (1.5,1) 12 Pull-ups WOD 2 12 Minute AMRAP 200m Run or 12/10 Calorie Bike 15 GHD Sit-ups 12 Strict Handstand Push-ups
Back At It Again – CompetitorWOD
Warm-up 40 Hollow Rocks 30 Med Ball SqClThruster 20 Cals on Bike Strength Every 2 Minutes for 14 Minutes 1 Power Clean 1 Hang Squat Clean 1 Push-jerk 1 Split Jerk WOD 50 Wallballs 50 Hang Power Cleans (155,105) 50 Wallballs
Monday Get Down – CompetitorWOD
Warm-up 4 Rounds 5 Strict Toes to Bar 5 KB Cleans 5 KB Front Squats 5 KB Push Presses Strength Back Squat 5-5-5-5 -Between sets work on the kip for the kipping ring dip. If you have the kipping RD mastered, try some ring levers between sets WOD On a continuously running clock complete: 15 […]
Floaters – CompetitorWOD
Floaters Gymnastics EMOM16 Odd- 5 Strict HSPUs Even- 1 Legless Rope Climb Conditioning 50-40-30-20-10 Calories on the Airdyne Double Unders
Guys vs Girls – CompetitorWOD
Warm-up Guys vs Girls 1 up to 5 DB Man-makers Skill Sled Push DB Snatch WOD 1 Guys v Girls Relay 15/10 Muscle-ups 20 Burpee Box Jump Overs 30 Wallballs 5 Rope Climbs WOD 2 3 Minute AMRAP Sled pushes- teams of 2 1 45lb plate Rest 4 Minutes 4 Minute AMRAP 2 45lb Plates […]