COMPETITOR

Warm up- 2x800m Run (3min Rest) Olympic: 6min EMOM of: Clean n Jerk Complex (Complex= 2 Squat Clean+Thruster+Jerk) Auxiliary: 100cal Ski Erg (EMOM of 4... Read More

Warm up- 1000m Row Auxiliary: 50cal Bike 50 DB Snatch…70/50 Auxiliary2: 21/18/21…15/12/15…9/6/9 of: Ski Erg Ring Muscle Ups Box Jump Overs…24/20″ Metcon: Explode WOD

Warm up- 800m Run Olympic: 10mins to work up to a heavy 2rm Hang Squat Clean Auxiliary: 30 DBall Shouldering…150/100 20 Ring Muscle Ups Metcon:... Read More

Warm up- 3x25cal Ski Erg Olympic: 7×5 Snatch Deadlift 7×5 Snatch High Pulls 3×5 Snatch Skill: 3 Rounds of: 1min AMRAP of: Pegboard Up 3... Read More

Warm up- 200 Double Unders Olympic: 4min EMOM of: 6 Clean n Jerks Auxiliary: 3 Rounds of: 60m Yoke Walk 60m Farmers Carry 30m HS... Read More

Rest Day

Warm up- 50cal Assault Bike Barbell: 3mins AMRAP of Snatches…225/135 2mins AMRAP of Snatches…205/125 1min AMRAP of Snatches…185/115 Auxiliary: 15…10…5 of: PHSPU’s Weighted Pistols…53/35 Metcon:... Read More

Warm up- 50cal Ski Erg Auxiliary: 21…15…9 of: Bench Press…225/135 Deadlift…315/225 Back Squat…255/165 For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Low Hang, 1 High Hang, 1 Power Clean Auxiliary: 12min EMOM of: Even- 10cal Ski Erg... Read More

Active Recovery: Explode WOD