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Competitor’s WOD

19
Sep

9.20.19

Olympic: Work up to a 1RM Clean n Jerk Auxiliary: 5 Rounds of: 3 Legless Rope Climbs 24 DB Box Step Overs…50/35’s 6 Devils Press…50/35’s...
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17
Sep

9.18.19

Olympic: 7min EMOM of: 2 Hang Squat Snatch 2 Power Snatch 2 Snatch High Pulls Auxiliary: 3 Rounds of: 15 Devils Press…50/35’s 30 High Wall...
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16
Sep

9.17.19

Olympic: 5×2 Low Hang Squat Clean 5×2 Push Jerk Auxiliary: 400 Double Unders (EMOM- 6 DB Step Ups…50/35’s…24/20″) Metcon: Explode WOD
15
Sep

9.16.19

Olympic: 7×3 Snatch High Pulls 7×2 Snatch Auxiliary: 35 Bar Muscle Ups (EMOM 4 Hang Squat Cleans…185/125) For Time (12min Time Cap) Metcon: Explode WOD
12
Sep

9.13.19

Olympic: 5×2 Split Jerk 5×2 Below the knee Hang Squat Clean Auxiliary: 2 Rounds of: 30 Weighted Pistols…53/35 30 PHSPU 90 Heavy Double Unders Metcon:...
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10
Sep

9.11.19

Olympic: 5×2 Power Snatch 5×2 Heaving Snatch Balance Auxiliary: 20 Rounds of: 1 Snatch…205/145 1 Legless Rope Climb 3 Back Squat…275/185 Metcon: Explode WOD
9
Sep

9.10.19

Olympic: 9×1 Squat Clean n Jerk 9×1 Low Hang High Pull Auxiliary: 18min EMOM of: 10/8cal Row 5 Burpee Box Jump Over…28/24″ Metcon: Explode WOD
8
Sep

9.9.19

Olympic: Every 30sec for 7min: 2 Hang Snatches Auxiliary: Every 2min for 14min: 9cal Bike 7 OHS…185/125 5 Bar Muscle Ups Metcon: Explode WOD
5
Sep

9.6.19

Olympic: Every 2mins for 12min: 3 Split Jerks 4 Power Cleans 2 Squat Cleans Auxiliary: 18…15…12…9 of: Back Squat…225/155 Ring Muscle Ups Metcon: Explode WOD
3
Sep

9.4.19

Olympic: 5min EMOM of: 2 Hang Power Cleans 1 Hang Squat Clean Auxiliary: 9 Rounds of: 200m Run 4 Bar Muscle Ups Metcon: Explode WOD
2
Sep

9.3.19

Olympic: 5×2 Squat Snatch 7×2 Snatch High Pulls 5×2 Heaving Snatch Balance Auxiliary: 3 Rounds of: 12…9…6 of: Heavy Higher Wall Balls…30/20…11/10 Hang Snatch…155/105 Metcon:...
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27
Aug

8.28.19

Olympic: 5min EMOM of: 3 High Hang Squat Clean (2sec pause at the bottom of 3rd Squat) 1 Jerk Auxiliary: 11 Rounds of: 4 Burpee...
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26
Aug

8.27.19

Olympic: Every 2mins for 22mins: 3 Clean n Jerks 5 Deadlifts Auxiliary: 80 OHS…115/75 (EMOM of 3 Burpee Bar Touch, 3 Toes to Bar) For...
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25
Aug

8.26.19

Olympic: 5min EMOM of: 2 Snatch Grip Deadlift 5min EMOM of: 2 Snatch Grip Below Knee High Pull 5min EMOM of: Power Snatch Auxiliary: 12…9…6...
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22
Aug

8.23.19

Olympic: 7min EMOM of: 4 Power Cleans 2 Front Squats Auxiliary: With a weight vest…20/14 3k Row (Every 5min 2 Rounds of Cindy) Metcon: Explode...
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20
Aug

8.21.19

Olympic: 8×2 High Hang Snatch Pull 8×2 Muscle Snatch Auxiliary: Every 2min for 22min of: 8 Thrusters…135/95 16cal Bike For Slowest Round Metcon: Explode WOD
19
Aug

8.20.19

Olympic: 9×2 High Hang Clean Every 30sec for 7mins: 1 Squat Clean n Jerk Auxiliary: 10 Rounds of: 3 Snatches…185/125 3 Burpee Over Bar 2...
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18
Aug

8.19.19

Olympic: Every 30sec for 7mins: 2 Squat Snatch Every 30sec for 7mins: 2 Snatch High Pulls Auxiliary: 20min EMOM of: EVENmin- 12/8cal Bike ODDmin- 30sec...
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16
Aug

8.16.19

Olympic: 9×2 High Hang Squat Clean 7×2 Clean High Pull Auxiliary: 150 Wall Balls…20/30…10/10 30 Squat Snatch…185/125 800m Run Metcon: Explode WOD
13
Aug

8.14.19

Olympic: 7min EMOM of: 2 Med Shin Pause Snatch (pause at mid shin for 2sec) Auxiliary: 45 Deadlifts…315/225 45 Thrusters…135/95 (EMOM of 1 legless Rope...
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12
Aug

8.13.19

Olympic: 12min EMOM of: 2 Split Jerks 2 High Hang Squat Clean Auxiliary: 30 Hang Squat Clean…225/155 (EMOM 40 Double Unders) (12min Time Cap) Metcon:...
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11
Aug

8.12.19

Olympic: 9min EMOM of: 3 Snatch Deadlift (2sec pause at knee) 1 High Hang Squat Snatch Auxiliary: 15 Rounds of: 3 OHS…165/115 3 Ring Muscle...
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6
Aug

8.7.19

Olympic: 9×1 Clean Complex Complex= 3 Power Cleans, 2 Front Squat (2sec pause at depth) Auxiliary: 12 Rounds of: 8cal Treadmill 4 Axle Cleans…160/110 1min...
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5
Aug

8.6.19

Olympic: Every 2mins for 10mins: 2 Snatch Complex Complex= 3 Power Snatch, 3 Hang Squat Snatch, 4 OHS Auxiliary: 400m Sled Push…sandbag…200/150 -every time you...
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4
Aug

8.5.19

Olympic: 9×1 Clean Complex Complex= 2 Power Cleans, 2 Hang Squat Cleans, 1 Split Jerk Auxiliary: 3 Rounds of: 15 DB Squat Clean Thrusters…50/35’s 12...
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1
Aug

8.2.19

Olympic: 7min EMOM of: 1 Shoulder Press 1 Push Press 1 Split Jerk Auxiliary: 2 Rounds of: 21 Back Squat…165/115 15 Front Squat…165/115 9 OHS…165/115...
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30
Jul

7.31.19

Olympic: 3×5 High Hang Squat Clean 3×5 Jerk Auxiliary: 21…15…9 of: PHSPU Med Ball Ring Mu Transitions…10/6 Metcon: Explode WOD
29
Jul

7.30.19

Olympic: 7×2 Low Hang Squat Snatch (2sec pause at Hang) 7×2 Muscle Snatch Auxiliary: 200m Sandbag Carry…200/150 (10 burpee Over bag every drop) Metcon: Explode...
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28
Jul

7.29.19

Olympic: 5min EMOM of: 2 Power Cleans 3min Rest then: 5min EMOM of: 1 Squat Clean 1 Thruster 1 Back Squat 1 Split Jerk Auxiliary:...
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25
Jul

7.26.19

Olympic: 9×2 Snatch Balance 9×2 Snatch Auxiliary: 15 Rounds of: 1 Rope Climbs 2 Strict PHSPU Metcon: Explode WOD
23
Jul

7.24.19

Olympic: 9×2 Split Jerk (2sec pause in dip) 9×2 Push Press Auxiliary: 8 Rounds of: 15 Heavy Wall Balls 20m Sandbag Carry…200/150 Metcon: Explode WOD
22
Jul

7.23.19

Olympic: Every 30sec for 7min: 2 Squat Cleans 1 Jerk Auxiliary: 20min EMOM of: Min1- 20m Alternate DB Lunge…50/35’s Min2- 7 Bar Muscle Ups Min3-...
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21
Jul

7.22.19

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 400 Double Unders (EMOM of 3 Axle Squat Cleans…160/110) (14min Time Cap) Metcon: Explode WOD
18
Jul

7.19.19

Olympic: 4min EMOM of: 2 Power Cleans 2 Jerks 2min Rest 4min EMOM of: 2 Snatches 2 OHS Auxiliary: 2min…1min of: Wall Sit… (2) KBs…...
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