COMPETITOR

Rest Day

Warm up- 4×50 Double Unders, 20 GHD Sit Ups Auxiliary: 2 Rounds of: 15 Front Squats…225/155 9 S2OH…225/155 3min Rest For Time Metcon: Explode WOD

Warm up- 50cal Row (EMOM 2 DBall Shouldering) Olympic: 4min EMOM of: Unbroken Hang Clean…205/135 Auxiliary: 90m Sled Push 55 Wall Balls…20/14…10/9 For Time Metcon:... Read More

Warm up- 5x15cal Bike (30sec Rest) Olympic: 5min EMOM of: Snatch Complex (Complex= 1 Hang High Pull, 1 Power, 1 Squat) Strength: 6min EMOM of... Read More

Warm up- 40…30…20 Cal Row (2min Rest) Olympic: 5min EMOM of: 6 Hang Squat Cleans Auxiliary: 15min EMOM of: 1min- 6 Ring Muscle Ups 2min-... Read More

Warm up- 1000m Row Olympic: 7min EMOM of: 1min- 7 CnJ 2min- 6 CnJ 3min- 5 CnJ 4min- 4 CnJ 5min- 3 CnJ 6min- 2... Read More

Warm up- 300 Double Unders Auxiliary: Heavy Isabelle…185/125 Strength: 5min EMOM of 6 Strict Deficit HSPU’s 5min EMOM of 6 Weighted Dips 5min EMOM of... Read More

Warm up- 3rds- 500m Row, 50 Dubs Auxiliary: 9…7…5 of: Hang Squat Cleans…205/135 PHSPU’s 7′ Seated Legless Rope Climb Strength: 5min EMOM of 8 Deadlifts... Read More

Team Training 5pm

Auxiliary: 15min EMOM of: 1min- 3 Snatches…185/125 2min- 6 Ring Muscle Ups 3min- 12 Deadlifts…185/125 Metcon: Explode WOD