Competitor’s WOD

Olympic: Every 2mins for 6mins: 3 TnG Snatch Auxiliary: 20min EMOM of: Min1- 15cal Ski Min2- 20 steps walking DB lunge…50/35’s Min3- 8 Shoot Throughs... Read More

Olympic: 3×5 Low Hang High pulls 3×3 Power Clean Auxiliary: 40…30…20…10 of: DB Snatch…50/35 Ski Erg Cals Metcon: Explode WOD

Olympic: Work up to a 1RM Snatch Auxiliary: 5 Rounds of: 8 Squat Cleans…205/140 8 Ring Muscle Ups Metcon: Explode WOD

Olympic: Work up to a 1RM CnJ Auxiliary: 3 Rounds of: 18 DB Squat Clean Thruster…50/35 21cal Row For Time Metcon: Explode WOD

Olympic: 6min EMOM of: 2 Snatch Grip Deadlift (pause below knee 2sec) 4min EMOM of: 2 Squat Snatch Auxiliary: 15…10…5 of: Snatch…185/125 G.I. Janes Metcon:... Read More

Olympic: 8×2 Squat Cleans Auxiliary: 34…21…13…8 of: Strict HSPU…25’s Calorie Run (70 Double Unders after each set) Metcon: Explode WOD

Olympic: Every 30sec for 6min: 1 Hang Snatch, 1 Power Snatch, 1 OHS Auxiliary: 10 Rounds of: 10cal Ski 3 Sandbag Cleans…150/100 60m Sandbag Carry... Read More

Olympic: 5×3 Hang Power Clean 3×3 Hang Squat Clean Auxiliary: 5 Rounds of: 15/12cal Ski 5 Sandbag Cleans…150/100 60m Sandbag Carry…150/100 Metcon: Explode WOD

Olympic: 8min EMOM of: 4 Push Jerks Auxiliary: 20min EMOM of: Min1- 10cal Treadmill Min2- 10cal Bike Min3- 7 Ring MU Min4- 10 Deadlift…255/175 Metcon:... Read More

Olympic: Every 30sec for 4mins: 2 Snatches Auxiliary: 30 DBall Cleans…150/100 (At 0:00 and every 2min 30m Front Rack DBall carry) 60cal Ski Erg (Every... Read More

Olympic: 6×2 Snatch Auxiliary: 21…15…9 of: Burpee Over paralette 30m Sled Push before each set with decreasing weight each round (Men- 180,135,90. Women- 135/90/45) Metcon:... Read More

Olympic: Every 30sec for 5min: 2 Hang Squat Cleans Auxiliary: 3 Rounds of: 9 Ring Mu 12 Power Snatch…115/80 15 Bike Cals Metcon: Explode WOD

Olympic: 3×6 Sotts Press 3×6 OHS Auxiliary: 10 Rounds of: 12cal Run 6 KB Single Arm OHS…70/53 Metcon: Explode WOD

Olympic: 6min EMOM of: 2 Clean n Jerk Auxiliary: 16min EMOM of: Min1- 20sec for max calhr on Ski Erg Min2- 20sec for max watts... Read More

Olympic: Every 30sec for 6min: Hang Snatch+Squat Snatch+3 Snatch Deads Auxiliary: 5 Rounds of: 15m KB Front Rack Lunge…53/35’s 15 KB Hang Cleans…53/35’s 15 Burpee... Read More

Intervals: 12 Rounds of: Airrunner 40sec Work, 20sec Rest Auxiliary: 27…21…15…9 of: DB Thruster…50/35’s Calorie Row Metcon: Explode WOD

Olympic: Every 30sec for 7min: Hang Snatch+Power Snatch+OHS Auxiliary: 5 Rounds of: 15cal Ski Erg 15 Bench Press…135/95 Metcon: Explode WOD

Olympic: Every 30sec for 7min: 1 Power Clean+Front Squat+Jerk Auxiliary: 16min EMOM of: Min1- 15/10cal Ski Min2- 15 HSPU…25’s Min3- 15 Deadlifts…225/155 Min4- 10 Burpee... Read More

Barbell: 12…9…6 of: TnG Snatch…175/120 (1min Rest between sets) (Everytime you break a set 8 Burpees) For Time Auxiliary: 3 Rounds of: 60m Rope Pull... Read More

Olympic: 5min EMOM of: 3 Split Jerks Auxiliary: 6 Rounds of: 7 Pull Ups 7 C2B Pull Ups 3 Bar Muscle Ups 7 OHS…135/95 1min... Read More

Olympic: 6×3 Squat Clean Auxiliary: 10min Up Ladder of: 3cal Ski Erg 3 Ring Muscle Up Metcon: Explode WOD

Olympic: 6×2 High Hang Snatch Auxiliary: 15…10…5 of: S2OH…185/125 (30cal Row after each set) 5min Rest then: 21…15…9 of: Deadlifts…185/125 Ski Erg For Time Metcon:... Read More

Barbell: 10min EMOM of: 10/8cal Ski Erg 1 Snatch…205/140 Auxiliary: 10 Rounds of: 10cal Airrunner 3 Deadlifts…365/255 8 S. Arm DB OHS…50/35 (alternate arms each... Read More

Olympic: 8×3 Split Jerk Auxiliary: 40…30…20…10 of: Airrunner Cals GHD Sit Up (50 Dubs before each set) Metcon: Explode WOD

Olympic: 5×3 Snatch Grip Deadlift (2sec pause at knee) 5×2 High Hang Snatch Auxiliary: 15…12…9…6 of: Bar Muscle Ups Burpee Bar Touch Bike Cals Metcon:... Read More

Olympic: 5×2 Squat Clean Auxiliary: 50cal Ski Erg (EMOM 3 Hang Squat Cleans…195/130) Metcon: Explode WOD

Intervals: 8x40sec work 1:20 Rest Airrunner Cals 8x40sec work 1:20 Rest Ski Erg Cals 8x40sec work 1:20 Rest Row Cals Auxiliary: 400m Sled Drag…135/90 90m... Read More

Olympic: 5×3 Split Jerk 5×2 Push Jerk Auxiliary: 21…15…9 of: DB S2OH…65/45 Ski Erg Cals DBall Bear Hug Squat…100/60 Metcon: Explode WOD

Olympic: 6min EMOM of: 1 Low Hang Clean 1 Power Clean Auxiliary: 5 Rounds of: 3 Power Cleans…205/145 6 Burpee, Toes To Ring, Ring Muscle... Read More

Olympic: 8×1 Snatch Complex (Complex= 1 High Hang, 1 Low Hang, 1 Full) Weightlifting: 18…15…12…9…6 of: Strict Dips Strict Chin Ups DB Shoulder Press T-Bar... Read More

Rest Day

Olympic: 5×2 Push Jerk (2sec pause in the dip) 5×2 Split Jerk (2sec pause in the dip) Auxiliary: 8 Rounds of: 12/10cal Assault Bike 3... Read More

Auxiliary: 12min EMOM of: Min 1- 4 S2OH Min 2- 4 Deadlifts Intervals: 5x25cal Bike (2min Rest) Metcon: Explode WOD

Olympic: 2 Rounds of: 1min AMRAP of Snatches…185/125 1min Rest 1min AMRAP of Snatches…155/105 4min Rest Auxiliary: 5 Rounds of: 20cal Ski 60m Front Rack... Read More

Olympic: 7min EMOM of 2 Power Cleans Auxiliary: 21…15…9 of: Strict Ring Dips Around the world Pull Ups S Arm Push Ups Neg Toes to... Read More

Olympic: 6min EMOM of: 2 TnG Clean n Jerk Auxiliary: 3 Rounds of: 3min AMRAP of: 30 Double Unders 9 DB Thrusters…50/35 3min Rest Metcon:... Read More