COMPETITOR

Warm up- 300 Double Unders Auxiliary: 10-5 of: Deadlift Bench Press Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5×2 Snatch Auxiliary: 3 Rounds of: 5min AMRAP of: 5 Burpee Ring Mu’s 5 OHS…185/125 5min Rest Metcon: Explode WOD

Warm up- 1000M Row Auxiliary: 9…7…5 of: DB Push Press…80/55 Front Squat…185/125 12…9…6 of: DB Snatch…80/55 (25m HS Walk after each set) 21…15…9 of: GHD... Read More

Warm up- 800m Med Ball Run Auxiliary: 7-1 of: OHS…215/135 (12/8 cal Bike after each set) Metcon: Explode WOD

Rest Day

Warm up- 50cal Bike Olympic: 3×3 Power Clean Auxiliary: 10-6 of: Bench Press Dips Landmine Rotations Metcon: Explode WOD

Warm up- 1000m Row Olympic: 10min EMOM of: 3 Snatches Auxiliary: 10 Rounds of: 30 Double Unders 15m Prowler Push…270/180 Metcon: Explode WOD

Warm up- 3×75 Double Unders Olympic: 3×3 Split Jerk Auxiliary: 9…7…5 of: S. Arm DB Squat Snatch…80/55 Ring Muscle Ups Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 10min to establish 1rm Snatch Auxiliary: 21…15…9 of: Shoot Throughs Cal Bike (6 DBall Shouldering after each set) Metcon: Explode... Read More

Warm up- 800m Run Olympic: 6×1 Snatch Auxiliary: 400 Sled Drag…135/90 100 GHD Sit Ups 30 OHS…155/105 Metcon: Explode WOD