COMPETITOR

Rest Day

Warm up- 200 Double Unders Olympic: 3×3 Snatch Hang High Pull 3×3 Snatch (singles) 3×3 Hang Squat Snatch Metcon: Explode WOD Auxiliary: 3 Rounds of:... Read More

Warm up- 50…40…30…20…10 of Double Unders (30sec rest between) Strength: 3×3 Back Squat 3×3 Shoulder Press 3×12 DB Tricep Ext Metcon: Explode WOD Auxiliary: 6min... Read More

Warm up- 3x30sec Assault Bike Sprint (30sec Rest) Strength: 3×3 Deadlift 3×3 Weighted C2B Pull Up 3×12 Bent Over Barbell Row Metcon: Explode WOD Auxiliary:... Read More

Warm up- 1000m Row Strength: 4x25m Sled Drag (walking) Metcon: Explode WOD

Warm up- 800m Jog Olympic: 8min EMOM of: 1 CnJ Complex (Complex= 1 Front Squat (2sec pause at bottom), 1 Jerk Metcon: Explode WOD Auxiliary:... Read More

Warm up- 30…20…10 of Assault Bike cals (1min rest) Olympic: 10×1 Snatch Complex (Complex= 1 Snatch Deadlift, 1 Snatch low hang high pull, 1 Squat... Read More

Warm up- 200 Double Unders Strength: 3×5 Deadlift 3×5 Weighted Chest to Bar 3×15 Barbell Shrug 3×20 Reverse Hyper Olympic: 3×3 High Hang Power Clean... Read More

Warm up- 3x20cal Assault Bike Strength WOD: 21…15…9 of: Bench Press…205/135 Weighted Chin Ups…45/25 For Time Metcon: Explode WOD

REST DAY