COMPETITOR

Warm up- 27-10 Unbroken Double Unders Olympic: 4×3 Low Hang pause Snatch Strength: 10min EMOM of: 3 Deadlifts…365/255 3 Bench Press…225/145 Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: “MUSCLE UP PROWLATHALON” 18 Unbroken Ring Muscle Ups 100m Prowler Push…90/50 15 Unbroken Ring Muscle Ups 100m Prowler... Read More

REST DAY

Warm up- 2x500m Row Strength WOD: 4 Rounds of: 5 Snatches…205/135 20m HS Walk Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: Snatch Complex (Complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Full) Strength: 12…9…6 of: Front... Read More

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength: 10 Rounds of: 4 Deadlifts…365/255 4 DB S2OH…80/55 Metcon: Explode WOD

Warm up- 50cal Assault Bike Strength WOD: 30 Hang Squat Snatch…185/125 (EMOM 3 Burpee over Bar) Metcon: Explode WOD

REST DAY

Warm up- 2x500m Row (1min Rest) Strength WOD: 30 Hang Cleans…225/145 (EMOM 10m HS Walk) Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5,4,3,2,1 TnG Clean n Jerk (1min rest after each set) Strength: 4 Rounds of: 5 Front Squats…255/175 7 Ring... Read More