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Competitor’s WOD

7
Feb

2.8.19

Olympic: 5min EMOM of: 3 Snatches 5min EMOM of: 2 Hang Snatch 2 OHS Auxiliary: 3 Rounds of: 30cal Ski 6 Devils Press…80/55 8 DB...
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5
Feb

2.6.19

Olympic: 5×3 Clean n Jerk 8×2 Hang High Pulls Auxiliary: 15…10…5 of: DB Squat Clean Thruster…80/55 Bar Muscle Ups Ski Cal Metcon: Explode WOD
4
Feb

2.5.19

Olympic: 5×2 High Hang Power Snatch 5×2 High Hang Squat Auxiliary: 21…15…9 of: Hang Clean…155/105 Front Squat…155/105 S2OH…155/105 Metcon: Explode WOD
3
Feb

2.4.19

Olympic: Every 30sec for 7mins: 2 Squat Cleans Auxiliary: 70 Dumbell Step Overs……55/40…24/20″ (EMOM of 4 Ring Muscle Ups) For Time (12min Time Cap) Metcon:...
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31
Jan

2.1.19

Olympic: 5×2 Snatch Balance 5×2 Snatch High Pull Auxiliary 5…4…3…2…1 of: Legless Rope Climbs (15cal Treadmill Sprint after each) Metcon: Explode WOD
29
Jan

1.30.19

Olympic: Every 30sec for 7min: 2 Squat Cleans 1 Jerk Auxiliary: 10 Rounds of: 3 Thrusters…185/125 4 Bar Muscle Ups Metcon: Explode WOD
28
Jan

1.29.19

Olympic: 8mins to work up to a heavy 1 rep snatch Auxiliary: Every 2mins for 8mins: 12cal Run 6 Bar Facing Burpees 2 Snatch…205/145 Metcon:...
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27
Jan

1.28.19

Olympic: 6min EMOM of: 2 Power Cleans 2 Front Squat Auxiliary: 18min EMOM of: Min1- 6 Front Squat…225/155 Min2- 6 Ring Muscle Ups Min3- 3...
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24
Jan

1.25.19

Olympic: 5×2 Deadlift (2sec pause at knee) 5×2 Squat Clean Auxiliary: 10 Rounds of: 8/6cal Ski 20m Sandbag Carry…200/150 1min Rest Metcon: Explode WOD
22
Jan

1.23.19

Olympic: 7×2 Snatch Deads 7×2 Snatch High Pulls 7×2 Snatch Auxiliary: 5 Rounds of: 12m Alternate DB Lunge Rt Hand…50/35’s 12m Alternate DB Lunge Lf...
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21
Jan

1.22.19

Olympic: 5×3 Power Clean 5×2 Squat Clean Auxiliary: 21…15…9 of: Ski Cals HDDWB’s (30m Sand Bag Carry after each set) Metcon: Explode WOD
17
Jan

1.18.19

Olympic: Establish a 1RM Snatch Auxiliary: 21…15…9 of: Bike Cals Row Cals Ski Cals (1min Rest after each set) Metcon: Explode WOD
15
Jan

1.16.19

Olympic: 5×2 Hang Power Clean 3×5 Front Squat Auxiliary: 3 Rounds of: 3min AMRAP of: 12/10cal Ski 12 DB Snatch…50/35 12 Box Jumps…34/30″ 12 HR...
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14
Jan

1.15.19

Olympic: 8×1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Power Snatch, 2 Hang Squat Snatch) Auxiliary: 300 Double Unders (EMOM of 5 Squat Snatches…155/105)...
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13
Jan

1.14.19

Olympic: 8×1 Clean Complex (Complex= 3 Hang Cleans, 2 Front Squats, 1 Jerk) Auxiliary: NASTY GIRLS LOVE DT 3 Rounds of: 50 Air Squats 7...
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10
Jan

1.11.19

Olympic: 7×1 Clean Complex (Complex= 1 Power Clean, 2 Front Squat, 1 Squat Clean) Auxiliary: Every 3mins until failure: 10 Bench Press…135/95 10 Chest to...
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7
Jan

1.8.19

Olympic: 8×3 Hang Snatch High Pull 8×3 Hang Snatch Auxiliary: 9…7…5 of: Snatch…165/115 Thruster…165/116 Burpee Box Jump Over Bar Muscle Ups Metcon: Explode WOD
6
Jan

1.7.19

Olympic: 10mins to work up to a heavy 1rep Squat Clean Auxiliary: 70cal Ski (EMOM 5 Squat Cleans…185/125) Metcon: Explode WOD
3
Jan

1.4.19

Olympic: Every 30sec for 7min: 3 Squat Cleans Auxiliary: 1min…45sec….30sec Hold of: Top of Ring dip From pull up bar HS against wall Deadlift Hold…315/225...
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1
Jan

1.2.19

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD
27
Dec

12.29.18

Olympic: 5×2 Snatch Balance 5×2 Hang High Pulls 8×2 Squat Snatch Auxiliary: 8min AMRAP of: 8 Thrusters…135/95 16cal Row Immediately after, take 4mins to establish...
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25
Dec

12.26.18

Olympic: 5×3 Power Clean 5×2 Hang Squat Clean (2sec pause below knee) Auxiliary: 70cal Row (EMOM 6 Back Squats…165/115) (8min Time Cap) Metcon: Explode WOD
18
Dec

12.19.18

Olympic: 8×2 Shoulder Press 8×2 Push Press 8×2 Push Jerk Auxiliary: 400 Double Unders (EMOM of 3 Devils Press…53/35’s) For Time (12min Time Cap) Metcon:...
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17
Dec

12.18.18

Olympic: 7×3 Clean High Pulls 8×2 Power Clean Auxiliary: 2 Rounds of: 6min AMRAP of: 3 Bar Muscle Ups 9 Box Jump Over…24/20″ Metcon: Explode...
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16
Dec

12.17.18

Olympic: 12min EMOM of: 2 Hang Squat Snatch Intervals: – 2×10 Max CALHR Pulls on Rower – 2min Rest between sets – Use the highest...
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10
Dec

12.11.18

Olympic: Every 2min for 16min: 2 Muscle Cleans 4 Split Jerks Auxiliary: 5 Rounds of: 8 Devils Press…50/35’s 8 Burpee Box Jump Overs…24/20″ Metcon: Explode...
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9
Dec

12.10.18

Olympic: 7×1 Snatch Complex (Complex= 3 Power Snatch, 1 Hang Squat, 1 Squat) Auxiliary: 70cal Ski (EMOM 4 KB Thrusters…53/35’s) Metcon: Explode WOD
6
Dec

12.7.18

Olympic: 5min EMOM of: 2 Deadlifts 2 Power Cleans Auxiliary: 60min AMRAP of: Calorie Run Metcon: Explode WOD
4
Dec

12.5.18

Olympic: 10×1 Clean Complex (Complex= 3 Hang Cleans, 1 Squat Clean, 2 Split Jerk) Auxiliary: 10min EMOM of: 12/10cal Bike 6 S2OH…165/115 Metcon: Explode WOD
3
Dec

12.4.18

Olympic: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Auxiliary: 45 Deadlifts…275/190 (EMOM of 8 Ski Cals) (13min Time Cap) Metcon: Explode WOD
2
Dec

12.3.18

Olympic: 5min EMOM of: Clean Complex (Complex= 1 Power Clean, 2 Hang Squat Cleans) Auxiliary: 3 Rounds of: 5min AMRAP of: 7 Front Squat…245/170 9...
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29
Nov

12.30.18

Olympic: 12min EMOM of: 3 Snatch Deads 2 Hang Snatch 2 Snatch Balance Auxiliary: 21…15…9 of: OHS…135/95 (60m Reverse Sled Drag after each set) Metcon:...
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27
Nov

11.28.18

Olympic: 5min EMOM of: 3 Power Cleans 5min EMOM of: 2 Power Clean, 1 Jerk Auxiliary: 16min EMOM of: Min1- 10cal Bike, 15 Strict HSPU...
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26
Nov

11.27.18

Olympic: 5 x 1 Snatch Complex (Complex= 3 Deads, 3 Hang High Pull, 1 Power Snatch, 1 Squat Snatch) Auxiliary: 150 Air Squats 75 Pistols...
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25
Nov

11.26.18

Olympic: 8×2 Clean High Pulls 9×1 Clean Complex (Complex= 1 High Pull + 1 Squat Clean Auxiliary: 10min EMOM of: 3 Deadlifts…435/305 1 Legless Rope...
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