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Competitor’s 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
3
Aug

8.4.20

OLYMPIC: 12×1 Clean n Jerk Complex 3 Hang Power Cleans 1 High Hang Squat Clean 1 Split Jerk AUXILIARY: 10 Rounds of: 12/9cal Ski 10m...
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2
Aug

8.3.20

OLYMPIC: 12min EMOM of: 2 High Hang Squat Snatch (3sec pause at depth) AUXILIARY: 5 Rounds of: 2min AMRAP of: 3 Ring Muscle Ups 9...
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30
Jul

7.31.20

OLYMPIC: Work up to a heavy 2rep Squat Clean AUXILIARY: 20 Squat Cleans…225/155 (EMOM of 4/3cal Ski) METCON: Explode WOD
28
Jul

7.29.20

OLYMPIC: 14min EMOM of: 2 Snatch Balance 1 Squat Snatch AUXILIARY: 30min EMOM of: Min1- :10sec AMRAP bike Cals Min2- :10sec AMRAP run Cals For...
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27
Jul

7.28.20

OLYMPIC: 5min EMOM of: 2 Squat Cleans Then: 7min EMOM of: 2 High Hang Power Clean n Split Jerk AUXILIARY: Every 3min for 15min: 20m...
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23
Jul

7.24.20

OLYMPIC: 12×1 Clean n Jerk Complex (1 Squat Clean, 3 Front Squats, 1 Split Jerk) AUXILIARY: 16min EMOM of: Min1- 22/16cal Bike Min2- 9 DB...
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21
Jul

7.22.20

OLYMPIC: 12×1 Clean Complex (Complex= 3 Snatch High Pull, 2 Squat Snatch) AUXILIARY: 3 Rounds of: 12 Sandbag Cleans…200/150 30m Sandbag Carry…200/150 12 Shoulder Press…145/95...
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21
Jul

7.21.20

OLYMPIC: Every 30sec for 7min: 2 Hang Squat Clean 1 Split Jerk AUXILIARY: 90m KB OH Walking Lunge…53/35’s (Starting with and every time you break,...
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19
Jul

7.20.20

OLYMPIC: Every 30sec for 7min: 1 Hang Squat Snatch 1 Power Snatch AUXILIARY: Every 4min for 16min: 30cal Ski 13 DB Clusters…50/35’s METCON: Explode WOD
16
Jul

7.17.20

OLYMPIC: 12min EMOM of: 2 Split Jerks 1 Squat Clean AUXILIARY: Every 2min for 12min: 12 Power Cleans…135/95 12cal Ski METCON: Explode WOD
13
Jul

7.14.20

OLYMPIC: 8min EMOM of: 2 Power Snatch 1 Squat Snatch AUXILIARY: Every 3min for 18min: 200m Run 20cal Row 2 Clean n Jerk…225/155 For Slowest...
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12
Jul

7.13.20

OLYMPIC: 12×2 High Pull Clean 9×2 Front Squat 6×2 Hang Squat Clean AUXILIARY: 18…15…12…9 of: Ski Cals S Arm KB Hang Snatch…70/53 Clean n Jerk…95/65...
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9
Jul

7.10.20

OLYMPIC: Work up to a heavy single Squat Snatch AUXILIARY: 10 Rounds of: 4 Ring Muscle Up 4 Burpee Ring Touch 1min Rest METCON: Explode...
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7
Jul

7.8.20

OLYMPIC: Every 30sec for 7min: 2 Squat Clean n Split Jerk AUXILIARY: 3 Round of: 1min Plank Hold (left hand, right foot off the ground)...
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6
Jul

7.7.20

OLYMPIC: 12min EMOM of: 2 Power Snatch 2 Squat Snatch AUXILIARY: 21…15…9 of: Squat Snatch…135/95 Ring Muscle Up METCON: Explode WOD
5
Jul

7.6.20

OLYMPIC: 15×1 of: Clean Complex (Complex= 1 Power Clean, 1 Hang Squat Clean, 1 Jerk) AUXILIARY: 25min EMOM of: 2 Sandbag Over Bar…200/150 (bar height...
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2
Jul

7.3.20

OLYMPIC: 5min EMOM of: 1 Power Clean 2 Hang Squat Cleans AUXILIARY: 300cal Bike (Every 2min 6 DB Clusters…50/35’s) For Time METCON: Explode WOD
30
Jun

7.1.20

OLYMPIC: 5min EMOM of: 3 Clean Deadlifts 5min EMOM of: 2 Clean High Pulls 5min EMOM of: 2 Split Jerks AUXILIARY: 3 Rounds of: 15...
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29
Jun

6.30.20

OLYMPIC: 12×1 Snatch Complex (Complex= 1 Hang Power, 2 Hang Squat, 2 Snatch High Pull, 1 Squat Snatch) AUXILIARY: Every 3min for 18min: 15 Strict...
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28
Jun

6.29.20

OLYMPIC: 12×1 Clean n Jerk Complex (Complex= 2 Hang Squat, 2 Power, 2 Squat Clean, 1 Solit Jerk) AUXILIARY: 300 Double Unders (EMOM 4 Bar...
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25
Jun

6.26.20

OLYMPIC: Every 30sec for 7min: 1 Squat Snatch AUXILIARY: 8 Rounds of: 50 Double Unders 15m KB OH Walking Lunge…70/53 For Time METCON: Explode WOD
23
Jun

6.24.20

OLYMPIC: Every 30sec for 8min: 1 Power Clean (Increase weight each round) AUXILIARY: 30min EMOM of: 13/10cal Row 2 G.I. Janes METCON: Explode WOD
22
Jun

6.23.20

OLYMPIC: 12×1 Snatch Complex (Complex= 4 Snatch High Pull, 3 Hang Squat Snatch) AUXILIARY: 2 Rounds of: 800m Run 120m Sandbag Carry 3min Rest For...
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18
Jun

6.19.20

OLYMPIC: Every 30sec for 7min: 2 Clean n Jerks AUXILIARY: Every 3min for 30min: 6 Thrusters…155/105 5 Burpee Over Bar 4 Ring Muscle Ups 18cal...
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16
Jun

6.17.20

OLYMPIC: 12min EMOM of: 3 Muscle Snatch 1 Squat Snatch AUXILIARY: 400 Double Unders (EMOM of 5cal Bike) METCON: Explode WOD
15
Jun

6.16.20

OLYMPIC: 5×3 Low Hang Squat Clean (2sec pause at depth) 5×3 Push Jerk AUXILIARY: 19min EMOM of: 30m Sled Push…135/95 2 Wall Walks METCON: Explode...
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14
Jun

6.15.20

OLYMPIC: Every 2mins for 10min: 3 Squat Snatch 2 Snatch High Pull 1 Squat Snatch AUXILIARY: 21min EMOM of: Min1- 6 Power Cleans…165/115 Min2- 7...
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11
Jun

6.12.20

OLYMPIC: 5min EMOM of: 2 High Hang Squat Clean 5min EMOM of: 2 Split Jerk AUXILIARY: 300 Double Unders (EMOM of 3 Squat Cleans…185/125) 12min...
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9
Jun

6.10.20

OLYMPIC: 12min EMOM of: 2 Snatch Low Hang High Pull 1 Squat Snatch AUXILIARY: Every 3min for 18min: 38/27cal Row 7 Devils Press…50/35’s For Slowest...
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