Competitor’s WOD

Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 100cal Ski (EMOM of 2 Snatches…185/125) Metcon: Explode WOD

Olympic: 7mins Every 30sec: 2 Hang Cleans Auxiliary: 8 Rounds of: 4 D-Ball Cleans…150/100 5 Ring Muscle Ups 6cal Bike Metcon: Explode WOD

Olympic: Work up to a heavy 1 rep Power Clean Auxiliary: 22 Power Cleans…225/155 (EMOM of 3 PHSPU’s) Metcon: Explode WOD

Barbell: Every 30sec for 5min: 3 High Hang Squat Cleans Auxiliary: 21…15…9 of: Ski Cal Wall Balls…30/20…10/9 Chest to Bar Pull Ups HSPU…(2)45’s For Time... Read More

Olympic: 7mins to work up to a heavy 2 rep CnJ Auxiliary: 10 Rounds of: 10cal Bike 3 Squat Snatches…155/105 Metcon: Explode WOD

Olympic: Every 30sec for 7mins: 3 Snatches Auxiliary: 50…25 of: Thrusters…115/75 Ski Cal Metcon: Explode WOD

Intervals: 2 Rounds of: 3min AMRAP of Ski Cals 1min Rest 3min AMRAP of AirRunner 1min Rest 3min AMRAP of Bike 1min Rest Auxiliary: 5... Read More

Olympic: 6min EMOM of: 3 Squat Cleans + 1 Jerk Auxiliary: 200 Double Unders 75 GHD Sit Ups 75 DB Power Cleans…50/35 (EMOM 4 Heavy... Read More

Olympic: 5×3 Snatch 5×2 Low Hang Snatch High Pull Auxiliary: 4 Rounds of: 9 Snatches…185/125 7 PHSPU 18cal Ski Erg Metcon: Explode WOD

Olympic: 5×2 Power Clean 5×2 Hang Squat Clean Auxiliary: 2 Rounds of: 20 Power Cleans…185/125 18 Ring Muscle Ups Metcon: Explode WOD

Olympic: 7×1 Snatch Complex (Complex= 2 Power, 1 High Hang Squat) Auxiliary: 200m Yoke Walk 200m Sled Drag 3 Rounds of: 25cal Ski Erg 25... Read More

Olympic: Work up to a heavy single Squat Clean Auxiliary: 60cal Ski Erg (EMOM 5 Squat Cleans…185/125) (8min Time Cap) For Time Metcon: Explode WOD

Olympic: 7×2 Snatch Grip High Pull 7min EMOM of: 1 Low Hang Snatch + 1 Snatch Auxiliary: 3 Rounds of: 1min AMRAP Ski Erg Cals... Read More

Olympic: Every 30sec for 6mins: 3 Clean n Jerk TnG Auxiliary: For 16mins: 0-2min- 15 Bar Muscle Ups 2-4mins- 25/20cal Bike 4-6mins- 15 Squat Snatch…135/95... Read More

Olympic: 7×3 Power Clean 7×2 Jerk Auxiliary: 20mins 0-4min 65/55cal Ski 4-8min 20 Ring Muscle Ups 8-12min 200m Sled Push…180/115 12-16min 20 Ring Muscle Ups... Read More

Olympic: Every 30sec for 7min: 3 Clean n Jerk Auxiliary: 70cal Bike (EMOM of 3 PHSPU and 3 Burpee) Metcon: Explode WOD

Olympic: Every 30sec for 6mins: 3 Snatches Auxiliary: 3 Rounds of: 20 Wall Balls…30/20…12/11 20 Ski Cals 20 Deadlifts…225/155 Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Hang Squat Cleans Auxiliary: Every 4mins for 20mins: 70 Double Unders 8 Snatches…135/95 7 Bar Muscle Ups Metcon: Explode... Read More

Olympic: 7min EMOM of: 3 Snatch Auxiliary: Every 3min for 21min: 18/15cal Ski 12 GHD Sit Ups 4 Deadlift…365/255 Metcon: Explode WOD

Olympic: 50 Power Cleans…225/155 For Time Auxiliary: 6/12…4/9…2/6 of: Short Rope Climbs OHS…165/115 Metcon: Explode WOD

Olympic: – Work up to a heavy perfect complex of: 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1 Power Snatch Take 65%... Read More

Olympic: 5min EMOM of: 3 Power Cleans 2 Squat Cleans Auxiliary: 10 Rounds of: 3 Sand Bag Cleans…200/150 40 Double Unders 10cal Ski Erg Metcon:... Read More

Olympic: 7×2 Clean n Jerk 7×2 Power Clean Auxiliary: 200m Reverse Sled Pull…225/180 50cal Ski Erg 20 Sandbag Cleans…200/150 Metcon: Explode WOD

Olympic: 7×2 Below Knee Pause Snatch (pause 2sec) 5×2 OHS (2sec pause at bottom) Auxiliary: 5 Rounds of: 15 Bike Cal 12 Deadlift…155/105 9 Hang... Read More

Olympic: 5×3 Hang Squat Clean 5×3 Split Jerk Auxiliary: 28 Ring Muscle Ups 800m Run 28 Heavy Wall Balls…30/20…11/10 400m Run 28 Hang Clean n... Read More

Olympic: 7min EMOM of: Snatch Complex (Complex= 1 High Hang, 1 Low Hang, 1 Snatch) Auxiliary: 10 Rounds of: 15cal Run 5 Power Cleans…225/155 Metcon:... Read More

Olympic: 5×1 Snatch Complex (Complex= 2 Snatch High Pull+1 Snatch+2 OHS) Auxiliary: 34…21…13 of: Ski Cals Snatch…135/95 Metcon: Explode WOD

Olympic: 10min to work up to a heavy 2rep CnJ Auxiliary: Every 2min for 20min: 12/10cal Bike 4 Burpee Bar Muscle Ups Metcon: Explode WOD

Olympic: 8×2 Snatch Complex (Complex- 1 Snatch High Pull, 1 Snatch, 2 OHS) Auxiliary: 21…15…9 of: Sandbag Cleans…150/100 Ring Muscle Ups Metcon: Explode WOD

Olympic: Find a 1RM Clean n Jerk and Snatch Auxiliary: 30…25…20 of: Meter HS Walk Meter DB Lunge…50/35’s Meter Farmers Carry…400/320 Meter Sled Push…270/180 Metcon:... Read More

Olympic: 7×2 Split Jerk Auxiliary: 5 Rounds of: 30cal Run 20 GHD Sit Ups 20 Back Extentions Metcon: Explode WOD

Olympic: 7×2 Snatch Balance 7×2 Squat Snatch Auxiliary: 30 Sandbag onto Reverse Hyper (EMOM of 4 Bench Press…205/145) Metcon: Explode WOD

Olympic: 7×2 Squat Clean 7×2 Hang Power Clean Auxiliary: 27…21…15…9 of: Ski Erg Cals Strict HSPU Metcon: Explode WOD

Olympic: 3×3 Snatch Balance 3×3 Snatch High Pull 3×1 Snatch Auxiliary: 5 Rounds of: 25cal Row 6 Ring Muscle Ups Metcon: Explode WOD

Olympic: 3×5 Power Clean 3×5 Jerk Auxiliary: 8 Rounds of: 5 Thrusters…155/105 3 Bar Muscle Ups Metcon: Explode WOD

Olympic: 8mins to work up to a heavy Snatch Auxiliary: 7 Rounds of: 4 DB Step Overs…80/60 1 Legless Rope Climb Metcon: Explode WOD