COMPETITOR

REST DAY

Warm up- 50cal Assault Bike Auxiliary: 5 Rounds of: 25 Double Unders 50m Reverse Sled Drag…135/90 For Time Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Snatch Complex (Complex= 1 Power, 1 Hang Power, 1 Hang Squat) Strength: 3×5 Deadlift 3×5 Weighted... Read More

Warm up- 200 Double Unders Olympic: 10min EMOM of: 1 Squat Clean Thruster Strength: 3×5 Back Squat 3×5 Strict Deficit HSPU 3×5 Bench Metcon: Explode... Read More

Warm up- 800m Run Olympic: 3×5 Jerk Auxiliary: 100m HS Walk 50 Lateral Box Jump Overs…24/20″ For Time Metcon: Explode WOD

REST DAY

Warm Up- 200 Double Unders Strength WOD: 5 Snatches…185/125 5 Snatches…205/135 5 Snatches…225/145 30 Burpee Over Bar 30cal Assault Bike For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×3 Power Clean n Jerk Strength: 2×8 Deadlift 2×8 Weighted Pull Up Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 5×3 Low Hang Squat Snatch Strength: 2×8 Back Squat 2×8 Bench Press 2×8 DB Shoulder Press Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Clean Complex (Complex= 1 High Hang, 1 Low Hang, 1 Power) Metcon: Explode WOD Auxiliary: 20... Read More