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Competitor’s WOD

20
Oct

10.21.20

OLYMPIC: 12min EMOM of: 2 Clean n Split Jerk AUXILIARY: 30min EMOM of: Even Min- 5 G.I. Janes Odd Min- 8cal Bike METCON: Explode WOD
19
Oct

10.20.20

OLYMPIC: Every 30sec for 7min: 2 Muscle Snatch 1 High Hang Squat Snatch AUXILIARY: 2 Rounds of: 200m Axle Bar Front Rack Carry…160/110 30 Axle...
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18
Oct

10.19.20

OLYMPIC: Every 30sec for 6min: 3 Hang Squat Cleans AUXILIARY: 20min EMOM of: Min1- 20/18cal Row Min2- 20 HSPU…floor Min3- 16 Pistols Min4- 5 Ring...
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15
Oct

10.16.20

OLYMPIC: Every 2min for 20min: 4 Deadlifts 3 Hang Squat Cleans 2 Clean n Jerk AUXILIARY: Every 3min for 18min: 25/20cal Row 12 S. Arm...
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13
Oct

10.14.20

OLYMPIC: 12min EMOM of: 2 Split Jerks 1 Power Clean AUXILIARY: Every 3min for 30: 10 GI Janes 25/20cal Bike METCON: Explode WOD
12
Oct

10.13.20

OLYMPIC: Every 30sec for 7min: 2 Snatches AUXILIARY: 8 Rounds of: 4 Axle Bar Snatch…160/110 4 Burpee over bar 200m Run 1min Rest METCON: Explode...
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6
Oct

10.7.20

OLYMPIC: Every 30sec for 8mins: 1 Hang Squat Clean 1 Clean n Jerk AUXILIARY: 25min EMOM of: Min1- 8 Deficit HSPU Min2- 8 Butterfly C2B...
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5
Oct

10.6.20

OLYMPIC: Every 30sec for 7min: 1 Hang Squat Snatch AUXILIARY: Every 3min for 21: 25/20cal Row 12 OHS…165/115 For Skowest round METCON: Explode WOD
29
Sep

9.30.20

OLYMPIC: 12min EMOM of: 2 Hang Squat Clean n Split Jerks (2sec pause below knee) AUXILIARY: Every 5min for 25min: 30/25cal Bike 12 DB Step...
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28
Sep

9.29.20

OLYMPIC: Every 30sec for 7min: 2 Power Snatch AUXILIARY: Every 3min for 15min: 8 Axle Bar CnJ…160/110 22/18cal Row 8 Axle Bar Front Squat…160/110 For...
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27
Sep

9.28.20

OLYMPIC: Every 30sec for 7min: AUXILIARY: 3 Rounds of: 3 Legless Rope Climbs 9 Ring Muscle Ups 12 OHS…185/125 For Time METCON: Explode WOD
23
Sep

9.23.20

OLYMPIC: 12min EMOM of: 2 Power Snatch (2sec pause below knee) AUXILIARY: 12…9…6…3 of: “Gymnastics complex” After each set: 50 Double Unders 20m Back Rack...
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21
Sep

9.22.20

OLYMPIC: Take 7min to work up in a ladder of 10 different weights increasing by 10 pounds of a Squat Clean n Jerk AUXILIARY: 34…21…13…8...
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20
Sep

9.21.20

OLYMPIC: 5×2 Squat Snatch 5×2 Snatch Balance AUXILIARY: 3 Rounds of: 100 Double Unders 40/30cal Row 12 Ring Muscle Ups For Time METCON: Explode WOD
15
Sep

9.16.20

OLYMPIC: 10min EMOM of: 2 Snatch Balance AUXILIARY: 5 Rounds of: 2min AMRAP of: 2 Deadlifts…365/255 2 DB Hang Cleans…80/55’s 2 Strict PHSPU 2min Rest...
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14
Sep

9.15.20

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Clean 1 Jerk AUXILIARY: Every 3min for 15min: 100m Row 6 G.I. Janes 4 Shoulder to...
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13
Sep

9.14.20

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Snatch AUXILIARY: Every 2min for 20min: 3 Ring Muscle Ups 5 Burpee Ring Touch 7 Cal...
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8
Sep

9.9.20

STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch AUXILIARY: Every 2:30min for 15min: 8 Shoulder to OH…185/125 22/16cal Row...
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7
Sep

9.8.20

OLYMPIC: Every 30sec for 6min: 2 Hang Squat Cleans (Increase weight each interval) AUXILIARY: 40 Ring Muscle Ups (10cal Bike every time you break) METCON:...
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1
Sep

9.2.20

OLYMPIC: Every 30sec for 8min: 2 Clean n Jerk AUXILIARY: 24min EMOM of: Min1- 40 Double Unders Min2- 12 High Wall Balls…20/14…12/11 Min3- 5 Devils...
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31
Aug

9.1.20

OLYMPIC: 12min EMOM of: 2 Squat Cleans 2 Split Jerk AUXILIARY: 3 Rounds of: 1min Wall Sit (holding 53/35’s KB) 1min HS Hold 1min Pull...
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30
Aug

8.31.20

OLYMPIC: 14min EMOM of: 2 Snatch High Pulls 2 Squat Snatch AUXILIARY: 21…15…9 of: Snatch…135/95 Burpee Bar Touch Knees to Elbows METCON: Explode WOD
27
Aug

8.28.20

OLYMPIC: 5×3 Snatch Grip High Pull 12min EMOM of: 2 Low Hang Pause Squat Snatches AUXILIARY: Every 2min for 16min: 8cal Ski 8cal Row 8cal...
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25
Aug

8.26.20

OLYMPIC: 12×1 of: CnJ Complex (Complex= 3 Split Jerk, 2 Squat Cleans) AUXILIARY: 8 Rounds of: 12 HSPU…(2)45’s 100m Sprint 1min Rest For Time METCON:...
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24
Aug

8.25.20

OLYMPIC: 5 Rounds of: Snatch Speed Ladder *choose 5 loads *move through all 5 weights as fast as possible *make adjustments to the weight each...
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23
Aug

8.24.20

OLYMPIC: 5 Rounds of: Clean n Jerk Speed Ladder *choose 5 loads *move through all 5 weights as fast as possible *make adjustments to the...
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20
Aug

8.21.20

OLYMPIC: 12min EMOM of: Min1- 2 High Hang Squat Snatch Min2- 3 Power Snatch AUXILIARY: 30 Sandbag over shoulder height bar…200/150 (EMOM of 3 PHSPU)...
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18
Aug

8.19.20

OLYMPIC: 12min EMOM of: 2 Front Squat (2sec pause start depth) 1 Hang Squat Clean 1 Split Jerk AUXILIARY: 16min EMOM of: Min1- 12m HS...
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17
Aug

8.18.20

OLYMPIC: Every 90sec for 12min: 2 Power Snatch 3 Hang Squat Snatch 1 Snatch AUXILIARY: 30 Sandbag Cleans…200/150 (EMOM 7/5cal Bike) METCON: Explode WOD
16
Aug

8.17.20

OLYMPIC: 12min EMOM of: 1 Clean n Jerk Complex (Complex= 1 Low Hang Squat, 1 High Hang Squat, 2 Power, 1 Split Jerk) AUXILIARY: Every...
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13
Aug

8.14.20

OLYMPIC: 12×1 Clean Complex (3 Muscle Cleans, 3 High Hang Squat Cleans) AUXILIARY: Every 2min for 16min: 4 Sandbag Cleans…200/150 15cal Bike METCON: Explode WOD
11
Aug

8.12.20

OLYMPIC: 10min EMOM of: 1 Heavy Snatch AUXILIARY: 4 Rounds of: 12 Hang Squat Cleans…135/95 12 Chest to Bar Pull Ups 400m Run 15cal Bike...
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10
Aug

8.11.20

OLYMPIC: 12×1 Clean Complex (2 Power Cleans, 2 Low Hang Squat Cleans AUXILIARY: Every 2min for 30min: 15cal Bike 7 Burpee Bar touch METCON: Explode...
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9
Aug

8.10.20

OLYMPIC: 12min EMOM of: 2 Low Hang Squat Snatch AUXILIARY: 30 Clean n Jerks…225/155 (EMOM 6cal Bike) METCON: Explode WOD
6
Aug

8.7.20

OLYMPIC: Every 2min for 10min: 3 Thrusters 2 Hang Squat Clean 1 Split Jerk AUXILIARY: Every 3min for 30min: 15cal Bike 15cal Ski 15 Wall...
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4
Aug

8.5.20

OLYMPIC: 20×1 Squat Snatch+OHS AUXILIARY: 21…15…9 of: Thruster…135/95 Bar Muscle Up METCON: Explode WOD
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