Competitor’s WOD

Olympic: 8×2 Low Hang Clean Pulls 8×2 Jerk Auxiliary: 10 Rounds of: 3 Power Cleans…225/155 4 Bar Muscle Ups 8cal Run Metcon: Explode WOD

Olympic: Every 30sec for 6min: 3 Snatches Auxiliary: 9min AMRAP of: 34 GHD Sit Ups 34 Pistols 34cal Row 34 Bench Press…135/95 3min Rest 11min... Read More

Olympic: 7×2 Low Hang High Pulls 7×2 Power Clean Auxiliary: 27…21 of: Ski Erg Cals KB Swing…70/97 (40m Sled Push before…315/225) For Time Metcon: Explode... Read More

Barbell: 15…12…9…6 of: Snatch…165/115 1min Rest after each set Auxiliary: 3 Rounds of: 23 Burpee Over Yoke 60m Yoke Walk 2min Rest For Time Metcon:... Read More

Rest Day

Olympic: 5×3 Power Clean Auxiliary: 14min EMOM of: Min1- 12/10cal Bike Min2- 7 Strict HSPU…(2)45’s Metcon: Explode WOD

Barbell: Every 30sec for 6mins: 1 Hang Snatch, 1 Low Hang Snatch, 1 Squat Snatch Auxiliary: 5 Rounds of: 50 feet S. Arm DB OH... Read More

Barbell: 2 Rounds of: 3min EMOM of: 6 TnG Clean n Jerk…155/105 3min EMOM of: 4 TnG Clean n Jerk…185/125 3min EMOM of: 2 TnG... Read More

Auxiliary: 3 Rounds of: 34cal Bike 120m Sled Push…90/45 13 Burpee Box Jump Over…24/20″

Rest Day

Olympic: 6min EMOM of: 2 Snatch Auxiliary: 15…10…5 of: DB Thruster…50/35’s C2B Pull Ups Cal Row Metcon: Explode WOD

Olympic: 6×2 Snatch Hang High Pulls 6×2 Snatch Balance 6×2 Snatch @ 70% Auxiliary: Every 2min for 14mins: 15cal Ski Erg 25ft Single Arm DB... Read More

Olympic: Every 30sec for 5min: 2 Clean n Jerk…205/145 Auxiliary: 21…15…9 of: Bike Cals Deadlift…205/145 Metcon: Explode WOD

Rest Day

Intervals: 6 Rounds of: :40sec work/:20sec rest Ski Erg Treadmill Bike Auxiliary: 27…21…15…9 of: DB Snatch…60/45 GHD Sit Ups Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Push Jerk Auxiliary: 3 Rounds of: 21 Thrusters…95/65 12 Bar Muscle Ups Metcon: Explode WOD

Olympic: 5×2 Snatch Deadlift 5×2 Snatch Hang High Pull 5×2 Snatch Auxiliary: Every 30sec for 7mins: 2 Snatch, 2 Box Jump Over…24/20″ Metcon: Explode WOD

Rest Day

Olympic: 5×3 Push Jerk Auxiliary: 18…15…12…9 of: Thrusters…95/65 Ski Erg Cals (6 Ring Mi after each set) Metcon: Explode WOD

Olympic: 8min EMOM of: 1 Hang Squat Clean, 1 Power Clean Auxiliary: 12…9…6 of: OHS…155/105 Bar Muscle Ups Metcon: Explode WOD

Olympic: 8min EMOM of: 10/8cal Ski Erg 1 Snatch (move up 20/10 pounds each min) Auxiliary: 34…21…13 of: DB Snatch…65/45 Strict HSPU Metcon: Explode WOD

*The Open begins Friday, intensity for the next couple days should be low. Olympic: 5×3 Hang Clean Auxiliary: *Low intensity… 7min AMRAP up ladder of:... Read More

Olympic: 5×3 OHS 5×3 Snatch Auxiliary: 10 Rounds of: 10 DB Snatch…50/35 7 Burpee Over Box 1min Rest Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Hang Squat Clean, 1 Jerk Auxiliary: 30 Power Cleans…225/155 (EMOM of 20 Double Unders) Metcon: Explode WOD

Olympic: 8min EMOM of: 3 TnG CnJ Auxiliary: Every 2mins for 12mins: 15/12cal Bike 50 Double Unders 5 Burpee Box Jump Overs…24/20″ Metcon: Explode WOD

Strength: 5×3 DB Squat Clean Thruster Auxiliary: 21…15…9 of: DB Squat Clean Thruster…50/35 Burpee Box Jump Overs…24/20″ Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 Snatch Auxiliary: 5 Rounds of: 30/20cal Row 15 Strict HSPU…25’s 15 DB Power Cleans…50/35 Metcon: Explode WOD

Olympic: Every 30sec for 7min: 1 Low Hang Clean, 1 Power Clean, 1 CnJ Auxiliary: 3 Rounds of: 20 Toes to Bar 20 OHS…95/65 Metcon:... Read More

Olympic: Find a 1RM Snatch Auxiliary: Every 2mins for 12mins: 15/12cal Bike 12 Thrusters…95/65 6 Toes to Bar For Slowest Round Metcon: Explode WOD

Olympic: Every 30sec for 5min: 2 High Hang Clean, 2 Jerk Auxiliary: 20min EMOM of: Min1- 15 Heavy Wall Balls…10/9…30/20 Min2- 6 Ring MU Min3-... Read More

Olympic: Every 30sec for 6min: 2 Power Snatch, 1 Squat Snatch Auxiliary: 27…21…15…9 of: Row OHS…95/65 For Time Metcon: Explode WOD

Olympic: Every 30sec for 6min: 2 Power Cleans, 1 Front Squat, 1 split Jerk Auxiliary: 50 Toes to Bar 1min Rest 200 Double Unders 1min... Read More

Olympic: Every 30sec for 6mins: 2 Power Snatch, 1 OHS Auxiliary: Every 3mins for 9mins: 25 C2B 25 OHS…95/65 For Slowest Round Metcon: Explode WOD

Olympic: Every 30sec for 10mins: 1 Clean n Jerk 3 Burpee Over Bar Auxiliary: 3 Rounds of: 21 DB S2OH…50/35 50 Double Unders 9 Burpee... Read More

Olympic: 5×3 Snatch 5×3 OHS Auxiliary: 5 Rounds of: 15 DB Power Cleans…50/35 15m Walking DB Lunge…50/35 10 Burpee Over Dumbell For Time Metcon: Explode... Read More

Olympic: 5×3 Block Pulls (set 45lb plates so barbell rests just below Knees) 5×3 High Hang Squat Clean Auxiliary: 21…15…9 of: DB Thrusters…50/35 Bike Cals... Read More