Competitor’s WOD

Rest Day

Auxiliary: 20min EMOM of: Min1- 15/12cal Bike Min2- 7 Ring Muscle Ups Min3- 10 GHD Sit Ups Min4- 10 Deadlifts…255/175 Metcon: Explode WOD

Olympic: 10mins to work up to a heavy single of Squat Clean n Jerk Auxiliary: 5 Rounds of: 25m Prowler Push…360/270 65 Double Unders 25m... Read More

Olympic: 6min EMOM of: 3 Snatch Deadlifts 2 Snatch High Pulls 1 Snatch Auxiliary: 21…13…8 of: Axle Bar Snatch…110/70 Ski Erg Cals Bench Press…165/115 Metcon:... Read More

Olympic: For 10mins every 2mins: 5 Power Cleans Auxiliary: 4 Rounds of: 21 Axle Bar Hang Cleans…110 21 GHD Sit Ups Metcon: Explode WOD

Rest Day

Olympic: 5min EMOM of: 3 Push Press 2 Push Jerk Auxiliary: 24min EMOM of: Min1- 15/12 Min2- 8 Strict HSPU…45’s Min3- 12 Pistols Metcon: Explode... Read More

Auxiliary: 12min EMOM of: 25 Double Unders 2 Snatch Intervals: 16min EMOM of: Even min- 12/8cal Bike Odd min- 10 GHD Sit Ups Metcon: Explode... Read More

Olympic: 10min EMOM of: 2 Hang Squat Snatch 1 Snatch Auxiliary: 8 Rounds of: 10/6 Sandbag Cleans…100 12cal Bike 10 Strict HSPU’s…45’s Metcon: Explode WOD

Olympic: 3min EMOM of: 5 Power Cleans Auxiliary: Give your self 10 pulls on the rower to establish a max calhr pull. Then complete the... Read More

Rest Day

Olympic: 5min EMOM of: 2 Squat Cleans (not TnG) Auxiliary: 6 Rounds of: 60m Sled Drag…180/135 (strap around waist) 20m HS Walk 50 Double Unders... Read More

Olympic: 10mins Every 30sec 1 Clean n Jerk Auxiliary: 21…15…9 of: Around the world Pull Ups Weighted DB GHD Sit-ups…30/20 Barbell Back Ext…45/35 Weighted Dips…50/35... Read More

Olympic: 5min EMOM of: 4 TnG Squat Snatch Auxiliary: 21…15…9 of: Ring Muscle Ups DB OHS…70/50 Metcon: Explode WOD

Rest Day

Olympic: 5×5 Snatch Hang High Pulls 3×5 Hang Snatch Auxiliary: 2 Rounds of: 40cal Bike 20 Bar Muscle Ups 5min Rest Metcon: Explode WOD

Intervals: 8 Rounds of: 40sec work/ 20sec rest Ski Erg Auxiliary: 5 Rounds of: 25m Sled Push…360/270 4 Strict Ring Mu’s 2min Rest Metcon: Explode... Read More

Olympic: 3×5 Clean Grip High Pull 3×5 Squat Clean Auxiliary: 3 Rounds of: 8 Paralette HSPU 5 Farmers Deadlifts…400/280 60m Farmers Walk…400/280 Metcon: Explode WOD

Olympic: 9min EMOM of: 1st 3min- 3 Hang Power Snatch 2nd 3min- 3 Squat Snatch 3rd 3min- 3 OHS Auxiliary: 55…34 of: GHD Sit Ups... Read More

Rest Day

Olympic: 3×8 Clean Grip High Pull 3×5 Split Jerk Auxiliary: 50cal Airrunner 50 S. Arm DB Snatch…55/40 Intervals: 8 Rounds of: 40sec Bike 20sec Rest... Read More

Olympic: 15min EMOM of: 1 Power Snatch 1 OHS Auxiliary: 34…21…13 of: Bike Cals GHD Sit Ups Burpee Over paralette (facing paralette) Metcon: Explode WOD

Olympic: 8min EMOM of: 3 Clean grip Deadlifts 2 Hang Squat Cleans 1 CnJ Auxiliary: 21cal Ski Erg 50m DBall Carry Lunge…150/100 15cal Ski Erg... Read More

Olympic: 3×8 Low Hang Snatch High Pull 3×8 High Hang Snatch Auxiliary: 3 Rounds of: 8 Deadlifts…345/235 8 Ring Muscle Ups Then: 3 Rounds of:... Read More

Rest Day

Intervals:Tabata BikeTabata Row Auxiliary:10 Rounds of:5 Eccentric TTB5 Eccentric Ring Dips5 "Round the world" Pull Ups 5 Eccentric HSPU…(2)45's Metcon:Explode WOD

Olympic:3×5 Clean Grip High Pulls3×3 Hang Power Clean3×3 Squat Clean Auxiliary:21…13…8 of:Deadlift…225/155Airrunner CalsBike Cals Metcon:Explode WOD

Olympic:3×6 Snatch High Pulls3×6 OHS3×6 Snatch Auxiliary:2 Rounds of:10 7' L-Sit Legless Rope Climb120m Sled Drag…225/180 (yellow strap around waist)40 GHD Sit Ups5min Rest Metcon:Explode... Read More

Olympic:3×2 Power Clean Auxiliary:5 Rounds of:15cal Airrunner15 DB CnJ…65/45's Metcon:Explode WOD

Rest Day

Olympic:3×5 Squat Snatch Auxiliary:21…13…8…5 of:Squat Snatch…135/95(60m Yoke Walk before each set)For Time Metcon:Explode WOD

Olympic:6min EMOM of:Snatch Complex(Complex= 1 High Hang, 1 Low Hang, 1 Power, 1 High Pull) Auxiliary:5 Rounds of:150m Sled Drag…90/506 Bar Muscle Ups1min Rest Metcon:Explode... Read More

Olympic:5×3 TnG Clean n Jerk Auxiliary:2000m Row80 GHD Sit Ups40 S. Arm DB S2OH…75/50 Metcon:Explode WOD

Olympic:5×3 TnG Snatch Auxiliary:2,2,2,3 intervals2mins on, 1min off of:2 Rope Climbs10/7cal Ski ErgMax OHS…155/1054th Round is 3minsFor Total Reps Metcon:Explode WOD

Olympic:5×5 Clean Pulls3×5 Push Press Auxiliary:50cal Bike50m Sled Push…360/27030 Strict HSPU…45's Metcon:Explode WOD

Olympic:8×2 Snatch Balance Auxiliary:8 Rounds of:10cal Treadmill Sprint10m HS Walk Metcon:Explode WOD