Competitor’s WOD

Olympic: 7×3 Clean High Pulls 8×2 Power Clean Auxiliary: 2 Rounds of: 6min AMRAP of: 3 Bar Muscle Ups 9 Box Jump Over…24/20″ Metcon: Explode... Read More

Olympic: 12min EMOM of: 2 Hang Squat Snatch Intervals: – 2×10 Max CALHR Pulls on Rower – 2min Rest between sets – Use the highest... Read More

Olympic: Every 2min for 16min: 2 Muscle Cleans 4 Split Jerks Auxiliary: 5 Rounds of: 8 Devils Press…50/35’s 8 Burpee Box Jump Overs…24/20″ Metcon: Explode... Read More

Olympic: 7×1 Snatch Complex (Complex= 3 Power Snatch, 1 Hang Squat, 1 Squat) Auxiliary: 70cal Ski (EMOM 4 KB Thrusters…53/35’s) Metcon: Explode WOD

Olympic: 5min EMOM of: 2 Deadlifts 2 Power Cleans Auxiliary: 60min AMRAP of: Calorie Run Metcon: Explode WOD

Olympic: 10×1 Clean Complex (Complex= 3 Hang Cleans, 1 Squat Clean, 2 Split Jerk) Auxiliary: 10min EMOM of: 12/10cal Bike 6 S2OH…165/115 Metcon: Explode WOD

Olympic: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Auxiliary: 45 Deadlifts…275/190 (EMOM of 8 Ski Cals) (13min Time Cap) Metcon: Explode WOD

Olympic: 5min EMOM of: Clean Complex (Complex= 1 Power Clean, 2 Hang Squat Cleans) Auxiliary: 3 Rounds of: 5min AMRAP of: 7 Front Squat…245/170 9... Read More

Olympic: 12min EMOM of: 3 Snatch Deads 2 Hang Snatch 2 Snatch Balance Auxiliary: 21…15…9 of: OHS…135/95 (60m Reverse Sled Drag after each set) Metcon:... Read More

Olympic: 5min EMOM of: 3 Power Cleans 5min EMOM of: 2 Power Clean, 1 Jerk Auxiliary: 16min EMOM of: Min1- 10cal Bike, 15 Strict HSPU... Read More

Olympic: 5 x 1 Snatch Complex (Complex= 3 Deads, 3 Hang High Pull, 1 Power Snatch, 1 Squat Snatch) Auxiliary: 150 Air Squats 75 Pistols... Read More

Olympic: 8×2 Clean High Pulls 9×1 Clean Complex (Complex= 1 High Pull + 1 Squat Clean Auxiliary: 10min EMOM of: 3 Deadlifts…435/305 1 Legless Rope... Read More

Olympic: Every 30sec for 7min: 2 Power Cleans 1 Hang Squat Clean Auxiliary: 21 Ring Muscle Ups 21 Burpee Box Jump…30/28″ 21 High Heavy WB…30/20…11/10... Read More

Intervals: 4 Rounds of: :40sec work/:20sec Rest Min1- Treadmill Cals Min2- Ski Cals Min3- Burpee onto Plate Min4- Bar Muscle Ups Min5- Rest Auxiliary: 27…21…15…9... Read More

Olympic: 3×5 Snatch High Pull 7×2 Hang Squat Snatch Auxiliary: 2 Rounds of: 50cal Row 16 Ring Muscle Ups 32 S. Arm DB OHS…60/45 3min... Read More

Olympic: Work up to a heavy 2rep CnJ Auxiliary: Death by: KB Thrusters…53/35’s Toes to Bar Metcon: Explode WOD

Olympic: 8×3 Squat Snatch (2sec pause in the bottom) Auxiliary: 12min EMOM of: 0:00-6min: 5cal Ski 3 OHS…195/135 6min- 12min: 5cal Ski 2 Snatch…195/135 Metcon:... Read More

Olympic: 5×2 Shoulder Press 5×2 Push Press 5×2 Push Jerk Auxiliary: Every 30sec for 8min: 5 Ski Cal 5 DB Snatch…70/50 (Use only one arm... Read More

Olympic: 5×2 Snatch Balance 5×2 Hang Muscle Snatch Auxiliary: 10 Rounds of: 10cal Bike 30m Reverse Sled Drag…180/120 1min Rest Metcon: Explode WOD

Olympic: 5×3 Clean High Pulls 5×3 Power Clean Auxiliary: 5 Rounds of: 6 Med Ball Ring Muscle Ups 6 Thrusters…185/125 For Time Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 Hang Power Clean Auxiliary: 10min EMOM of: 8cal Run 8 DB Snatches…75/50 Metcon: Explode WOD

Olympic: 7×3 Hang Squat Clean Auxiliary: 2 Rounds of: 20m OH Walking Lunge…135/95 60m DBall front rack carry…150/100 60m Bear Crawl Metcon: Explode WOD

Olympic: 10min EMOM of: 1 Snatch High Pull + 1 Hang Snatch High Pull + 1 Squat Snatch Auxiliary: 3 Rounds of: 15 Toes to... Read More

Olympic: Work up to a heavy 1rep Power Clean n Push Jerk, then: 5min EMOM of: 2 Power Cleans and 1 Push Jerk Auxiliary: 4... Read More

Olympic: 8×3 Snatch High Pull (pause below knee) 6min EMOM of: 3 Muscle Snatch Auxiliary: 3 Rounds of: 30m Yoke Walk 10 Power Cleans…205/145 30... Read More

Olympic: 5×2 Pause Split Jerks (2sec pause in dip position) 8×3 Split Position Press (Shoulder Press from the bottom of the split position) Auxiliary: 35... Read More

Olympic: Every 30sec for 7min: 2 Hang Clean n Jerk Auxiliary: 34…21…13 of: Ski Erg Box Jump Overs…30/28″ Metcon: Explode WOD

Olympic: Every 30sec for 7min 3 Hang Snatch + 2 OHS Auxiliary: 350 Double Unders (EMOM of 7 OHS…165/115) For Time (8min Time Cap) Metcon:... Read More

Olympic: 8×1 S2OH Complex (Complex= 2 Shoulder Press, 2 Push Press, 2 Push Jerk) Auxiliary: 35 Ring Muscle Ups (EMOM 30 Dubs) Metcon: Explode WOD

Olympic: Every 2min for 10mins: 5 Snatch Deads, 5 Power Snatch, 5 Hang Squat Snatch Auxiliary: 15/45…10/30…5/15 of: Double KB Snatch…70/53 Pistols (cash out- 30m... Read More

Olympic: 5×2 Clean Grip High Pull 5×3 Hang Muscle Clean Auxiliary: 300 Double Unders (EMOM of 6 Trap Bar Deads…340/230) For Time (8min Time Cap)... Read More

Olympic: 10×2 Snatch Complex (Complex- 3 Snatch High Pulls, 1 Squat Snatch) Auxiliary: 400m Yoke Carry (Every Time you set the yoke down do 10... Read More

Olympic: Every 30sec for 7min: 1 Squat Clean, 1 Hang Squat Clean, 1 Squat Clean Auxiliary: 6 Rounds of: 30m Sled Push…315/225 22cal Ski Metcon:... Read More

Olympic: 7min EMOM of: 3 Snatch Balance, 1 Power Snatch Auxiliary: 300 Double Unders (EMOM of 15 Wall Balls…20/14…10) Metcon: Explode WOD

Olympic: 16min EMOM of: 1-4min- 6 Clean Grip High Pull 5-8min- 4 Power Clean 9-12min- 2 Hang Squat Clean Auxiliary: 15…10…5 of: Back Squat…275/185 Paralette... Read More

Intervals: 7 Rounds of: 2:40min AMRAP of: 25cal Row 25cal Bike 1:20min Rest For Total Cals Auxiliary: 15min EMOM of: Min1- 6 Devils Press…50/35 Min2-... Read More