COMPETITOR

Warm up- 3x15cal Bike, 10 Burpees Olympic: 5×3 Snatch High Pulls 7×2 Power Snatch Auxiliary: 21…15…9 of: C2B’s Burpee onto plate Deadlift…275/185 Metcon: Explode WOD

Warm up- 3x500m Row/50 Dubs Olympic: 5×2 Hang Squat Clean then: For 3min every 30sec: 3 Hang Squat Cleans Auxiliary: 3 Rounds of: 60m Sled... Read More

Warm up- 1000m Row Olympic: 6×1 Snatch Complex (complex= 1 High Hang, 1 Low Hang, 1 Full) Auxiliary: 300 Double Unders (EMOM of 6 High... Read More

Active Rest Day 4 Rounds of: 1:20min Row 40sec Rest Then: 4 Rounds of: 1:20min Bike 40sec Rest

Warm up- 3x500m Row, 50 dubs Olympic: 6×1 Squat Clean 6×1 Snatch Auxiliary: 5min EMOM of: 5 DBall Shouldering 5 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 800m Run Barbell: 2 Rounds of: 120sec AMRAP of: Snatch…175/120 40sec Rest Auxiliary: 18…12…6 of: DB Cluster…50/35 Deadlift…225/155 Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5min EMOM of: CnJ Complex (complex= 1 HSCnJ, 1 HSC, 1 Power Clean) Auxiliary: 5 Rounds of: 10 Pistols 5... Read More

Comp Training 3:30pm

Warm up- roll out your back,  practice Burpee box Jump Overs, practice switching hands with the snatch. Metcon: Explode WOD 17.1 Auxiliary: 5 Rounds of:... Read More

Active recovery for the OPEN!!! Do today’s Explode WOD at a nice easy and brush up on any skill work