COMPETITOR

Warm up: 3 Rounds of: 20cal Bike 40 Double Unders Auxiliary: 30 Squat Snatches…185/125 (EMOM of 2 Ring Muscle Ups) (10min Time Cap) Metcon: Explode... Read More

Active Rest Day Explode WOD

Warm up- 50cal Bike Auxiliary: Every 7min for 21min: 800m Run 20 DB Snatches…70/50 20m HS Walk Strength: 5×5 Front Squat 2x150m Sled Drag…225/135 Metcon:... Read More

Warm up- 3x20cal Row (1min rest) Auxiliary: 7min EMOM of: 3 Ring Muscle Ups 2 Clean n Jerks…225/155 Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 8mins every 30sec: 2 Snatches TnG Auxiliary: 6min EMOM of: 2 Rope Climbs Strength: 9min EMOM of: 2 Back... Read More

Warm up- 2x800m Run Olympic: 3min AMRAP of:  Hang Squat Snatches…185/125 Auxiliary: 3min AMRAP of: Ring Muscle Ups Metcon: Explode WOD

Explode WOD

Warm up- 200 Double Unders Olympic: 2×8 Power Snatch Auxiliary: 7min EMOM of: 10/8cal Assault Bike 2 D-Ball Shouldering Metcon: Explode WOD

Warm up- 800m Jog Olympic: 3×1 Clean Complex (complex= 4 Hang Cleans, 4 Front Squats) Strength: 5×5 Shoulder Press 5×5 Deadlift Metcon: Explode WOD Auxiliary:... Read More

Warm up- 5x20cal Row (2min rest) Olympic: 6×3 Hang Snatch Auxiliary: 3 Rounds of: 5 Burpee Ring MU 7 OHS…205/135 75 Double Unders Metcon: Explode... Read More