COMPETITOR

Rest Day

Warm up- 200 Double Unders Auxiliary: 4x800m Run (3min Rest) Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 6min EMOM of: 1 High Hang Snatch 1 Low Hang Snatch 2 OHS Auxiliary: 100 Cal Bike (EMOM of 8... Read More

Warm up- 300 Double Unders Olympic: 10min EMOM of: 0-5min- 3 Power Clean 6-10min- 3 High Hang Power Clean Auxiliary: 6 Rounds of: 6 Ring... Read More

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Hang Snatch 2 OHS 1 Hang Snatch Auxiliary: 250 Double Unders (Every 30sec 1 DBall Shoulder)... Read More

Warm up- 800m Run Auxiliary: 15…10…5 of: Hang Clean…225/155 Ring Muscle Ups (Every 2min 30m Low Bar Prowler…50/0) For Time Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 High Hang Squat Snatch Auxiliary: 5 Rounds of: 3 Thrusters…HEAVY 10 30m Shuttle Touch Metcon: Explode WOD

Warm up- 1mile Jog Olympic: 6min EMOM of: 1 Push Press 1 Jerk 1 Split Jerk Auxiliary: 10-1 of: Deadlift…275/185 (25m Prowler Push between each... Read More

Warm up- 800m Run Olympic: 5×2 High Hang Snatch Auxiliary: 5 Rounds of: 50 Double Unders 6 Bar Muscle Ups Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 21…15…9 of: Axle Bar Hang Cleans…160/110 Med Ball GHD Sit Ups Bike Cals Metcon: Explode WOD