COMPETITOR

Warm up- 50cal Bike Olympic: 5min EMOM of: 3 Split Jerks Auxiliary: 4 Rounds of: 60m OH Yoke Walk 60m Heavy Sled Drag 2min Rest... Read More

Rest Day

Warm up- 800m Run Auxiliary: 100 GHD Sit Ups 100 Heavy Wall Balls…30/20…10/8 For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: Work up to a 1Rm CnJ Auxiliary: 8min EMOM of: 3 Power Cleans…225/155 4 Burpee Box Jumps…28/26″ 5 Bar Muscle... Read More

Warm up- 300 Double Unders Olympic: 3×2 TnG Snatch Auxiliary: 9…7…5 of: Snatch…205/140 (30/25cal Bike after each round) For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 2 Shoulder Press 5min EMOM of: 2 Push Press 5min EMOM of: 2 Jerks Auxiliary: 35 Ring... Read More

Warm up- 800m Run Olympic: 5×3 High Hang Squat Snatch Strength: 6min EMOM of: 6 Back Squat 6min EMOM of: 6 Bench Press 6min EMOM... Read More

Warm up- 50cal Bike Strength: 6min EMOM of: 6 Deadlifts 6min EMOM of: 7 Strict Chest to Bars 6min EMOM of: 8 DB Rows (each... Read More

Warm up- 200 Double Unders Olympic: 7min EMOM of: 2 Low Hang Squat Cleans Auxiliary: 15…10…5 of: Bar Muscle Ups Back Squat…225/155 Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×2 Power Clean 5×2 Squat Clean Auxiliary: 15…10…5 of: DBall Shouldering…150/100 (20m HS Walk  and 75 Dubs after) Metcon: Explode... Read More