Call Us: (610) 517-5961

Competitor’s WOD

17
Jan

1.18.2021

OLYMPIC: 5×3 Deficit Snatch Deadlift 5×3 Snatch High Pull 3×3 Squat Snatch AUXILIARY: 300 Double Unders (3 Bar Muscle Ups EMOM) For Time METCON: Explode...
Read More
8
Jan

1.8.21

OLYMPIC: 12×2 Snatch AUXILIARY: Every 2min for 20min: 4 Sandbag Cleans…200/150 5 Ring Muscle Ups METCON: Explode WOD
5
Jan

1.5.21

OLYMPIC: 5×3 Low Hang Squat Snatch 5×3 OHS AUXILIARY: 400 Double Unders (EMOM of 6 Push Ups/6 Pistols) (14min Time Cap) METCON: Explode WOD
4
Jan

1.4.21

OLYMPIC: 5×3 Deficit Clean grip Deadlift 5×3 Hang Power Clean AUXILIARY: Every 4min for 16min: 5 Back Squat…285/205 30/25cal Row 5 Bar Muscle Up METCON:...
Read More
29
Dec

12.30.20

OLYMPIC: 15min EMOM of: 1 Power Clean 1 Squat Clean AUXILIARY: 400 Double Unders (EMOM 2 Squat Snatch…205/145) (12min Cap) METCON: Explode WOD
27
Dec

12.28.20

OLYMPIC: 12min EMOM of: 2 Squat Snatch AUXILIARY: Every 4min for 20min: 9 Ring Muscle Ups 6 OHS…185/125 30cal Row METCON: Explode WOD
21
Dec

2.22.20

OLYMPIC: Every 30sec for 9min: 1 Hang Squat Clean 1 Squat Clean AUXILIARY: Every 2min for 20min: 4 Sandbag Cleans…200/150 10/8cal Bike METCON: Explode WOD
15
Dec

12.15.20

OLYMPIC: 12min EMOM of: 3 Squat Snatch AUXILIARY: Every 3min for 15min: 13 Burpee Box Jumps…30/24 7 DB Snatch…100/70 METCON: Explode WOD
13
Dec

12.14.20

OLYMPIC: 12min EMOM of: 2 Squat Clean n Jerk AUXILIARY: 21…15…9 of: Thrusters…135/95 (4 Legless Rope before each set) Fir Time METCON: Explode WOD
8
Dec

12.8.20

OLYMPIC: Every 30sec for 7min: 2 Squat Snatch AUXILIARY: 2 Tounds of: 6min AMRAP of: 3 Ring Muscle Ups 3 Sandbag over waist high object…200/150...
Read More
6
Dec

12.7.20

OLYMPIC: Every 30sec for 7min: 2 Squat Clean Thrusters AUXILIARY: 30min EMOM of: 10sec Bike Sprint 10sec Treadmill Sprint METCON: Explode WOD
3
Dec

12.4.20

OLYMPIC: Every 2min for 12min: 5 Snatch Hang High Pulls 2 Hang Squat Snatch AUXILIARY: 20 Rounds of: 2 Squat Cleans…185/125 2 Bar Muscle Ups...
Read More
2
Dec

12.2.20

OLYMPIC: 5×2 Snatch Balance 5×2 Sotts Press 5×2 Squat Snatch AUXILIARY: 20min AMRAP of: 15cal Ski 12 Pistols 9 Chest to Bar Pull Ups 6...
Read More
27
Nov

11.27.20

OLYMPIC: 5min EMOM of: 2 Snatches AUXILIARY: Every 3min for 21min: 30/21cal Row 16 HSPU…45’s 11 Heavy Wall Balls…30/20…12/11 METCON: Explode WOD
25
Nov

11.25.20

OLYMPIC: Every 90sec for 9min: 1 Squat Clean 1 Split Jerk AUXILIARY: 5 Rounds of: 30m Reverse Sled Drag…315/270 12 DB S. Arm Clean n...
Read More
23
Nov

11.24.20

OLYMPIC: Every 90sec for 9min: 1 Hang Squat Snatch AUXILIARY: 9-1 of: Squat Snatch…135/95 Ring Muscle Ups METCON: Explode WOD
20
Nov

11.20.20

OLYMPIC: 12min EMOM of: 1 Heavy Clean n Jerk AUXILIARY: 8 Rounds of: 3 Strict RMU 3 Burpee Box Jump…30/24″ 20 Air Squats METCON: Explode...
Read More
18
Nov

11.18.20

OLYMPIC: 12min EMOM of: 2 Hang Power Snatch 2 Squat Snatch AUXILIARY: 30min EMOM of: Min1- :10sec Max Bike Cals Min2- :10sec Max Treadmill Cals...
Read More
17
Nov

11.17.20

OLYMPIC: 12min AMRAP of: 2 High Hang Squat Cleans AUXILIARY: 125/100cal Row (EMOM of 5 OHS…185/125) For Time METCON: Explode WOD
15
Nov

11.16.20

OLYMPIC: Every 30sec for 7min: 2 Squat Snatch AUXILIARY: 16min EMOM of: 2 Ring Muscle Ups 1 Sandbag Cleans…200/150 METCON: Explode WOD
13
Nov

11.13.20

OLYMPIC: 8min EMOM of: 2 Hang Cleans 1 Squat Clean 1 Jerk AUXILIARY: Every 2min for 16min: 13cal Run 10m HS Walk METCON: Explode WOD
10
Nov

11.10.20

OLYMPIC: Every 90sec for 15min: 4 Squat Clean AUXILIARY: 400 Double Unders (EMOM 3 G.I. Janes) METCON: Explode WOD
9
Nov

11.9.20

OLYMPIC: 12min EMOM of: 2 High Hang Squat Snatch AUXILIARY: Every 2min for 20min: 3 Toes to Rings 3 Ring Mu Transition 3 Ring Dips...
Read More
6
Nov

11.6.20

OLYMPIC: 12min EMOM of: 2 Push Press 2 Split Jerk AUXILIARY: 16min EMOM of: Min1- 5 Burpee Box Jump…reverse hyper Min2- 30m Sandbag Carry…200/150 METCON:...
Read More
4
Nov

11.4.20

OLYMPIC: Every 30sec for 7min: 2 Below the knee Hang Squat Clean AUXILIARY: 18min EMOM of: Min1- 10 DB Thrusters…50/35’s Min2- 7 Ring Muscle Ups...
Read More
3
Nov

11.3.20

OLYMPIC: Every 2min for 8min: 3 Snatch High Pull 3 Squat Snatch AUXILIARY: Every 3min for 15min: 8 Med Ball Cleans…150/100 8 Med Ball Squats…150/100...
Read More
1
Nov

11.2.20

OLYMPIC: 9min EMOM of: 2 Squat Cleans 1 Split Jerk AUXILIARY: 400 Double Unders (EMOM of 3 Clean n Jerk…205/145) For Time (15min Time Cap)...
Read More
29
Oct

10.30.20

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 Hang Clean n...
Read More
27
Oct

10.28.20

OLYMPIC: Every 30sec for 7min: 2 Hang Squat Clean AUXILIARY: Every 6min for 24min: 800m Run 12 Ring Muscle Ups METCON: Explode WOD
27
Oct

10.27.20

OLYMPIC: 12min EMOM of: 3 Squat Snatch AUXILIARY: 10 Rounds of: 4 Ring Muscle Ups 4 Deadlift…315/225 10m HS Walk METCON: Explode WOD
25
Oct

10.26.20

OLYMPIC: 12min EMOM of: 2 Hang Squat Cleans AUXILIARY: Every 2min for 22min: 10 Heavy Wall Balls…30/20…10/9 20/18cal Row METCON: Explode WOD
22
Oct

10.23.20

OLYMPIC: Every 30sec for 8min: 2 Hang Squat Clean 1 Split Jerk AUXILIARY: Every 3min for 15min: 6 Toes to Rings 7 Burpee Ring Touch...
Read More
20
Oct

10.21.20

OLYMPIC: 12min EMOM of: 2 Clean n Split Jerk AUXILIARY: 30min EMOM of: Even Min- 5 G.I. Janes Odd Min- 8cal Bike METCON: Explode WOD
1 2 3 45