Category: Competitor

Part I, II – CompetitorWOD

Warm-up 1000m Row Shoulder rolling and Stretching -Warm-up deadlift starting with light weight until you find where you want to start for the strength Strength/Gymnastics 5 Rounds Altenating with a Partner: 5 Deficit Strict HSPUs 3 Deadlifts – ascending but start heavy 1 Legless L-sit rope climb WOD – Part 1 3 Rounds 500m Row […]

Full Slate – CompetitorWOD

Warm-up 3 Rounds 12/10 Cal Bike 7/5 Strict Pull-ups 10 BB front Squats 30 Dubs Strength EMOM20 Odd- 1 Squat Clean + 2 Front Squats Even- 5 Strict Toes to Bar – Straight Legs. If that is too easy complete full circles WOD 50 Calorie Assault Bike 30 Chest to Bar Pull-ups 150 Double Unders […]

Double Double – CompetitorWOD

Warm-up With Class Strength Front Squat 3-3-3-3 WOD 1 Double Alternating Tabata 1. Kettlebell Swing (2,1.5) 2. Box Jump Score= Total Reps WOD 2 Double Alternating Tabata 1. AbMat Sit-ups 2. Plank Ups Score= Total Reps

Saturday Partner WOD – CompetitorWOD

Warm-up with class Partner WOD Row 100 Calories -Partner Holds 2 KBs in the Front Rack position. Switch when needed. (1.5,1) 150 Shoulder to Overhead (115,80) -Partner holds handstand for the duration 300 Double Unders -Partner holds active goblet squat

Movement, INC – CompetitorWOD

Warm-up 200m Run 20 pronated Ring Rows 200m Run 20 Push-ups 200m Run 40 Pass Throughs Oly For 15 Minutes- Snatch Minute 1- High Hang Minute 2- Mid Hang Minute 3- Floor Strength Back Squat 2-2-2-2 -Between sets complete 1 legless rope climb WOD 400m Run 21 Strict Handstand Push-ups 400m Run 15 Muscle-ups 400m […]

NHB – CompetitorWOD

Warm-up 15-12-9 Calories on Rower Calories on Bike Skill 3 Rounds 50ft or best effort handstand walk Best Effort L-sit Hold Strength 1. Push-press 5-5-5-5 2. Push-jerk 3-3-3-3 WOD 1 500m Row 20 Box Jumps (30,24) 20 Power Cleans (165,110) Rest 5-7 Minutes, start wod 2 as a group WOD 2 500m Row 20 Box […]

2 Options – CompetitorWOD

Warm-up With Class Option 1- Nutrition Challenge Retest 1. Work up 1 rep Max Deadlift 2. Max Consecutive Pull-ups (No more than 2 attempts) 3. Max Burpees in 1 Minute 4. 1000m Row for Time Option 2 Strength Work up to a 1RM Deadlift WOD 750m Row 30 Burpee Pull-ups 750m Row