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Competitor’s WOD

23
May

5.24.19

Olympic: 10min EMOM of: ODD- 1 Hang Squat Clean, 2 Power Clean, 1 Jerk EVEN- 1 Hang Squat Snatch, 2 Power Snatch, 2 OHS Auxiliary:...
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21
May

5.22.19

Olympic: 6min EMOM of: CnJ Complex (Complex= 4 Hang Cleans, 2 Jerk) Auxiliary: 60 DB Step Overs…24/20″…50/80 (EMOM…6 Burpee Box Jump Over) (10min Time Cap)...
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19
May

5.20.19

Olympic: 6min EMOM of: 2 Power Cleans 2 Hang Squat Cleans Auxiliary: Death by: Deadlift…315/225 Burpee Over Bar Metcon: Explode WOD
16
May

5.17.19

Olympic: 5min EMOM of: 1 Squat Clean, 2 Power Cleans, 1 Jerk Auxiliary: 12…9…6…3 of: Ring Muscle Ups Front Squat…225/155 Metcon: Explode WOD
14
May

5.15.19

Olympic: 6min EMOM of: Snatch Complex (2 Power, 2 Hang Snatch) Auxiliary: 21…15…9 of: Hang Squat Cleans…155/105 Weighted Chin Ups…50/35 Metcon: Explode WOD
13
May

5.14.19

Olympic: 8min EMOM of: 2 Power Cleans 2 Front Squats 2 Hang Squat Cleans Auxiliary: 20min EMOM of: 5cal Assault Bike 3 Bar Muscle Ups...
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12
May

5.13.19

Olympic: 5×3 Snatch Deadlift 5×2 Hang High Pull 7×1 High Hang Squat Snatch Auxiliary: 3 Rounds of: 8 Half Pegboard accents 22 Heavy Wall Balls...
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5
May

5.6.19

Olympic: 5×3 Snatch Grip Block High Pull (below knee) 9×1 Snatch @70% Auxiliary: 8 Rounds of: 7cal Ski 3 Snatch…185/125 1min Rest Metcon: Explode WOD
2
May

5.3.19

Olympic: 5min EMOM of: 3 Squat Cleans 1 Jerk Auxiliary: 21min EMOM of: Min1- 3 Legless Rope Min2- 10 KB Pistol…53/35 Min3- 6 PHSPU Metcon:...
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30
Apr

5.1.19

Olympic: 5min EMOM of: 2 Snatch-Grip Deadlifts 5min EMOM of: 2 Snatches Auxiliary: 300 Double Unders (EMOM of 3 Clean n Jerk…225/155) (10min Time Cap)...
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29
Apr

4.30.19

Olympic: 6×3 Power Clean 6×2 Jerk Auxiliary: Every 2min for 22min: 14cal Row 6 Trap Bar Deadlifts… Heavy 6 DB S2OH…55/80 Metcon: Explode WOD
28
Apr

4.29.19

Olympic: 7×2 Snatch High Pull 5×2 Squat Snatch Auxiliary: 3 Rounds of: 20 OHS…135/95 30m Sandbag Carry…200/150 20 Heavy Wall Balls…30/20…10/9 Metcon: Explode WOD
25
Apr

4.26.19

Olympic: 5min EMOM of: 3 Clean n Jerks Auxiliary: 10min Row 10min Ski 10min Bike Metcon: Explode WOD
23
Apr

4.24.19

Olympic: Every 3mins for 15mins: 5 Shoulder Press 5 Push Press 5 Split Jerk Auxiliary: 300 Double Unders (EMOM of 5 G.I. Janes) Metcon: Explode...
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22
Apr

4.23.19

Olympic: 7min EMOM of: 2 Snatch Balance 7min EMOM of: 2 Single Snatch Auxiliary: 15 Legless Rope Climbs (EMOM of 8 Heavy WBS…30/20…10/10) For Time...
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21
Apr

4.22.19

Olympic: 7×2 Clean Grip Hang High Pull @ 100% 7×2 Squat Clean @ 70% Auxiliary: 100cal Row (EMOM of 2 Squat Snatch…185/125) Metcon: Explode 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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