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Competitor’s WOD

19
Nov

11.20.19

Olympic: Every 30sec for 8mins: 1 Hang Squat Snatch (below knee) 1 High Hang Squat Snatch 1 Squat Snatch Auxiliary: 70cal Bike (EMOM of 3...
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17
Nov

11.18.19

Olympic: Every 2min for 10min: 2 High Hang Squat Snatch 2 Power Snatch 3 Deadlifts Auxiliary: 4 Rounds of: 3min AMRAP of: Cash in- 45/40cal...
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14
Nov

11.15.19

Olympic: 12min EMOM of: 2 Squat Clean + 1 Split Jerk Auxiliary: 3 Rounds of: 100 Double Unders 8 Devils Press…80/55 Metcon: Explode WOD
12
Nov

11.13.19

Olympic: 5min EMOM of: 2 High Hang Squat Snatch 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Muscle Snatch Auxiliary: 4 Rounds of:...
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11
Nov

11.12.19

Olympic: Every 2min for 10min: 3 Hang Squat Cleans 2 Power Clean 2 Jerks Auxiliary: 20min EMOM of: 2 PHSPU 4 DB Burpee Deadlift…50/35’s Metcon:...
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10
Nov

11.11.19

Olympic: Every 2min for 6min: 3 Snatch Deadlifts 2 Power Snatch 2 Hang Squat Snatch Auxiliary: 4 Rounds of: 15m HS Walk 8 DB Thrusters…70/50’s...
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7
Nov

11.8.19

Olympic: Every 90sec for 15min: 2 Power Cleans 2 Hang Squat Cleans 1 Jerk Auxiliary: 3 Rounds of: 100 Double Unders 21 Hang Squat Snatch…95/65...
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5
Nov

11.6.19

Olympic: Every 30sec for 7mins: 2 High Hang Squat Snatch 2 Muscle Snatch Auxiliary: 20min EMOM of: EVEN Min- 4 G.I. Janes ODD Min- 8cal...
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4
Nov

11.5.19

Olympic: 5×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 27…21…15…9 of: Bike Cals Deadlift…185/125 Metcon: Explode WOD
3
Nov

11.4.19

Olympic: 5×2 Squat Snatch 5×2 Hang Muscle Snatch Auxiliary: 70 DB Thrusters…50/35 (EMOM 3 Sandbag Cleans…200/150) (13min Time Cap) Metcon: Explode WOD
31
Oct

11.1.19

Olympic: Work up to a 1rm Clean n Jerk Auxiliary: 15…10…5 of: Ring Muscle Ups Bike Cals Squat Snatch…135/95 Metcon: 20.4
29
Oct

10.30.19

Olympic: Every 30sec for 7min: 2 Snatch Balance 1 Snatch Auxiliary: Every 3min for 15min: 14 DB Snatch…70/50 14 Med Ball TTB…10/6 Metcon: Explode WOD
28
Oct

10.29.19

Olympic: Every 30sec for 7min: 2 Hang Squat Clean + 1 Jerk Auxiliary: 30min EMOM of: 6cal Row 2 G.I. Janes Metcon: Explode WOD
27
Oct

10.28.19

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 55 Devils Press…50/35’s (Every 2min 20/15cal Bike) For Time Metcon: Explode WOD
22
Oct

10.23.19

Olympic: 7×2 Snatch Balance Every 30sec for 7mins: 2 Squat Snatch Auxiliary: 10 Rounds of: 200m Sprint 5 Clean n Jerks…185/125 2min Rest Metcon: Explode...
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21
Oct

10.22.19

Olympic: 5min EMOM of: 3 Clean Deadlift (pause above knee) 5min EMOM of: 3 Hang Squat Clean Auxiliary: 4 Rounds of: 4 Toes to Rings...
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20
Oct

10.21.19

Olympic: Every 2min for 10min: 2 OHS 2 Power Snatch Auxiliary: 2 mile Run 30 Snatches…185/125 Metcon: Explode WOD
17
Oct

10.18.19

Olympic: 9×1 Squat Snatch (2sec pause above knee) Auxiliary: 6 Rounds of: 4 DBall Cleans…200/150 22 HSPU…45 For Time Metcon: Explode WOD
15
Oct

10.16.19

Olympic: Every 2min for 12min: 2 Power Cleans 2 Hang Squat Cleans 1 Split Jerk Auxiliary: 8 Rounds of: 3 Axle Snatch…160/110 2 Burpee over...
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14
Oct

10.15.19

Olympic: 7×1 Power Snatch 7×1 High Hang Squat Snatch Auxiliary: 20min EMOM of: Min1- 15/12cal Ski Min2- 15 Heavy Wall Balls…30/20…10/10 Min3- 40 Double Unders...
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13
Oct

10.14.19

Olympic: Every 30sec for 6min: 3 Clean n Jerks Auxiliary: 6 Rounds of: 6 DB Busters…50/35’s 3 Toes to Rings 3 RMU Transitions 3 Ring...
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10
Oct

10.11.19

Olympic: 12×1 Clean n Jerk Auxiliary: 45 Bar Muscle Ups (EMOM of 6 S Arm DB OHS…70/50 Metcon: 20.1 and Explode WOD
8
Oct

10.9.19

Olympic: Every 90sec for 9min: Do 50 Double Unders then complete the heaviest CnJ possible. Auxiliary: 2000m Row *Starting with and every 2min complete 10...
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7
Oct

10.8.19

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 100 DB Step Ups…50/35’s (EMOM of 5 Ring Muscle Ups) (11min Time Cap) Metcon: Explode WOD
6
Oct

10.7.19

Olympic: Every 30sec for 7min: 3 TnG Clean n Jerks Auxiliary: 12…9…6 of: Snatches…195/135 Med Ball Ring Muscle Up Metcon: Explode WOD
3
Oct

10.4.19

Olympic: 8min EMOM of: 2 Power Cleans 2 Jerks 2 Squat Cleans Auxiliary: 15…10…5 of: Thrusters…205/145 Bar Muscle Ups Chest to Bar Pull Ups Toes...
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1
Oct

10.2.19

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Cleans…225/155) (14min Time Cap) Metcon: Explode WOD
1
Oct

10.2.19

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Clean…225/155) For Time (14min Time Cap) Metcon: Explode WOD
30
Sep

10.1.19

Olympic: 9min EMOM of: 2 Power Snatches 2 Squat Snatches Auxiliary: 18…15…12…9 of: Med Ball Toes to Bar…14/10 S Arm KB Snatch…70/53 HSPU…(2)45’s Box Jump...
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29
Sep

9.30.19

Olympic: 9×2 Hang Power Clean 9×2 Squat Clean (2sec pause at depth) Auxiliary: 1mile Run 100 GHD Sit Ups 30 Ring Muscle Ups Metcon: Explode...
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26
Sep

9.29.19

Olympic: 8min EMOM of: 2 Squat Clean n Jerk Auxiliary: 8 Rounds of: 4 Hang Squat Cleans…225/155 8 S2OH…155/105 12cal Bike 1min Rest Metcon: Explode...
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24
Sep

9.25.19

Olympic: 9×2 Hang Squat Clean 9×2 Low Hang High Pulls Auxiliary: 12 Legless Rope Climbs 24 Burpee Ring Muscle Ups 36 Clean n Jerks…205/145 (EMOM...
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23
Sep

9.24.19

Olympic: 8min EMOM of: 2 Power Snatch 2 OHS Then: 8min EMOM of: 2 Hang Squat Snatch Auxiliary: 3 Rounds of: 5 Sandbag Cleans…200/150 30m...
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22
Sep

9.23.19

Olympic: 7×2 Hang Power Clean 7×2 Front Squat plus Jerk Auxiliary: 20min EMOM of: 2 Ring Muscle Ups 4 DB Thruster…70/50’s Metcon: Explode WOD
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