Competitor’s WOD

Olympic: 4min EMOM of: 7 Power Cleans Auxiliary: 5 Rounds of: 1min AMRAP Ski Erg 1min AMRAP Double Unders 1min Rest Metcon: Explode WOD

Olympic: 5×3 Snatch Deadlifts 5×3 Snatch High Pull 3×3 Power Snatch Auxiliary: 3 Rounds of: 15 High Burpee Box Jumps…28/24 10 Ring Muscle Ups Metcon:... Read More

Olympic: 10min EMOM of: 2 Squat Clean n Jerk Auxiliary: With a running clock: 0:00-2:00min Max Ski Erg Cals 2:00-4:00min Max High Wall Balls 4:00-6:00min... Read More

Auxiliary: 27…21…15…9 of: Bike Cals DB Snatch…70/50 Ski Erg Cals Metcon: Explode WOD

Olympic: 3×5 Sott’s Press 3×5 Squat Clean Auxiliary: 21…15…9 of: Snatch…155/105 Med Ball GHD Sit Up…20/14 Metcon: Explode WOD

Olympic: 5×3 Split Jerk Auxiliary: 16min EMOM of: Min1- 15/12cal Ski Erg Min2- 7 HS Hip Extention Metcon: Explode WOD

Olympic: 5×3 Snatch Auxiliary: 100 Thrusters…95/65 (EMOM of 2 L-Sit Legless Rope Climb) Intervals: 10 Rounds of: 40sec Ski Erg 20sec Rest Metcon: Explode WOD

Intervals: For 16mins: Min1- 15/12cal Bike Min2- 15/12cal Row Min3- 50 Double Unders Min4- Rest Auxiliary: 150m Farmers Carry…97/70 150m Sled Drag…225/180 150m Prowler Push…180/140... Read More

Olympic: 10min EMOM of: 20 Double Unders 2 Squat Snatch Auxiliary: 15min EMOM of: Min1- 15 GHD Sit Ups Min2- 12cal Assault Runner Min3- 10... Read More

Olympic: 3×5 Clean Grip Deadlift 3×5 Below the knee Clean High Pull 3×3 Power Clean Auxiliary: 100cal Ski Erg (EMOM 6 Shoot Throughs) Metcon: Explode... Read More

Olympic: 3×5 Snatch Deadlift 3×5 Below knee High Pull 3×3 Snatch Auxiliary: 2 Rounds of: 400m Hip Strap Sled Drag…135/90 20 Bar Muscle Ups Metcon:... Read More

Olympic: 7min EMOM of: 1 Push Press 1 Push Jerk 1 Split Jerk Auxiliary: 400m Belt Sled Drag…90/45 800m Run 20 Bar Muscle Ups 20... Read More

Olympic: 5min EMOM of: 3 Low Hang Snatch grip High Pull Auxiliary: 6 Rounds of: 30m Low Bar prowler…50/0 30m High Bar Prowler…50/0 15 Ski... Read More

Olympic: 5min EMOM of: 2 TnG Power Clean Auxiliary: 12min EMOM of: Min1- 60 Double Unders Min2- 12/10cal Row Min3- 12 DB Hang Clean n... Read More

Olympic: 3×8 Low Hang High Pull 3×5 High Hang Squat Auxiliary: 20min EMOM of: Min1- 15/12cal Bike Min2- 12 GHD Sit Ups Min3- 8 Ring... Read More

Olympic: 9mins every 30sec: 1 Power Clean + Split Jerk Auxiliary: 21…15…9 of: Slow GHD Sit Ups Around the world Pull Ups Strict Ring Dips... Read More

Olympic: 3×8 Muscle Snatch 3×8 Snatch Grip Rack Pulls Auxiliary: 20min EMOM of: Min1- 10cal Airrunner Min2- 10 KB Swings…97/70 Min3- 7 Ring Muscle Ups... Read More

Olympic: 6min EMOM of: 3 Hang Cleans 1 Jerk Auxiliary: 2 Rounds of: 50/40cal Ski Erg 30 HDDWBs 10 Wall Walks 5min Rest For Time... Read More

Olympic: 5min EMOM of: 3 Snatch Grip Deadlift Rest 5min EMOM of: 2 Snatch Auxiliary: 27…21…15…9 of: DB Squat Clean Thrusters…50/35 Toes to Bar Metcon:... Read More

Auxiliary 1: 3 Rounds of: 60m Yoke Carry 60m DBall Carry (front rack) 60m Sled Drag with Hip Strap Auxiliary 2: With a running clock... Read More

Olympic: 5×2 Squat Cleans Auxiliary: 5 Rounds of: 2min AMRAP of: 30m Low Bar Prowler…50/0 30m High Bar Prowler…50/0 Remainder of 2min Ski Erg Cals... Read More

Olympic: 5×5 Snatch High Pulls 5×3 Squat Snatch 5×2 Snatch Balance Auxiliary: 40 Ring Muscle Ups (EMOM of 2 DBall Cleans…150/100) Metcon: Explode WOD

Olympic: 5min Running clock of: Min1- 5 Squat Cleans Min2- 4 Squat Cleans Min3- 3 Squat Cleans Min4- 2 Squat Cleans Min5- 1 Squat Clean... Read More

Rest Day

Olympic: 7min EMOM of: Snatch Complex (Complex= 1 Hang Squat, 1 Squat, 3 Snatch Deadlifts) Auxiliary: 27/12…21/9…15/6…9/3 of: Burpee onto Plate Ring Muscle Ups (15/12cal... Read More

Olympic: 10×1 Split Jerk Auxiliary: 21…15…9 of: Weighted GHD Sit Ups Weighted Back Extention (30m OH Walking Lunge after each set…75/55) Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Snatch High Pulls 5min EMOM of: 3 Power Snatch Auxiliary: 5 Rounds of: 150m Sled Drag…135/90 8 Bar Muscle Ups... Read More

Olympic: 5min EMOM of: 1 Squat Clean (3sec pause at bottom) Auxiliary: 12min EMOM of: Min1- 15/10cal Ski Erg Min2- 10 Deadlifts…275/195 Min3- 10 Burpee... Read More

Intervals: 8 Rounds of: 40sec work, 20sec Rest Ski Erg Cals Auxiliary: 100cal Row (Every 3min 60m DBall Carry…150/100) Metcon: Explode WOD

Olympic: 5min EMOM of: 2 Power Cleans 5min EMOM of: 2 Jerks Auxiliary: 5 Rounds of: 20/15cal Bike 60m KB Farmers Carry…97/70 Metcon: Explode WOD

Olympic: 2×5 Snatch @ 60% 3×3 Snatch @70% 5×1 Snatch @ 80% Auxiliary: 360m (12x30m) Low Bar, High Bar Prowler…0/0 (EMOM of 7 Shoot Throughs)... Read More

Olympic: 5×3 Clean Grip (2sec pause below knee) Deadlifts 5×3 Power Clean (2sec pause below knee) Auxiliary: With a running clock for 12min: Min1- 15/10cal... Read More

Olympic: 5min EMOM of: 3 Split Jerks Auxiliary: 15…10…5 of: Burpee Box Jumps…32/28″ Bar Muscle Ups Metcon: Explode WOD

Barbell: 2 Rounds of: Min1 AMRAP 185/125 Hang Snatch Min2 AMRAP 165/115 Hang Snatch Min3 AMRAP 135/95 Hang Snatch Min4 Rest (Total 7mins) Auxiliary: 15min... Read More

Olympic: 12min EMOM of: Even min- 3 Squat Cleans Odd min- 2 Clean n Jerks Auxiliary: 20min EMOM of: Min1- 15/12cal Ski Erg Min2- 6... Read More

Olympic: 3×5 Snatch Hang High Pulls 3×5 Snatch Auxiliary: 21…15…9 of: Around the World Pull Ups Strict Dips Strict Toes to Bar DB Shoulder Press... Read More