Competitor’s WOD

Rest Day

Warm up- 50cal Ski Erg Olympic: 5×2 Hang Snatch Auxiliary: 12…9…6…3 of: Snatch…185/125 PHSPU’s Metcon: Explode WOD

Warm up- 1000m Row Auxiliary: 3 Rounds of: 60m Yoke Walk 25 GHD Sit Ups 30m HS Walk 60m KB Farmers Carry…97/70’s 2min Rest Metcon:... Read More

Warm up- 8 Rounds 30sec work, 1min Rest on Ski Erg Olympic: 6min EMOM of: 3 CnJ Auxiliary: 3 Rounds of: 30 GHD Sit Ups... Read More

Warm up- 30…20…10 of Ski Erg Cals Auxiliary: 30/20…20/15…10/5 of: Sand Bag Cleans…100 (60m Sand Bag Carry after each set) For Time (Men/Women Reps) Metcon:... Read More

Rest Day

Warm up- 50cal Bike Auxiliary: 30 Deadlifts…315/225 30 HSPU’s…(2)45’s Metcon: Explode WOD

Warm up- 50cal Bike Auxiliary: 27…21…15…9 of: Ski Erg S2OH…115/75 (30 Dubs after each set) Metcon: Explode WOD

Warm up- 800m Run Auxiliary: 21…15…9 of: Deadlift…315/225 Bench Press…225/135 For Time Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Auxiliary: 5 Rounds of: 25m Sled Push…360/270 10 Ring Muscle Ups Metcon: Explode WOD

Warm up- 50cal Ski Erg Olympic: 5×2 Squat Clean Auxiliary: “MURPH” practice Intervals: 6 Rounds of: 1min Bike Cals 1min Rest Metcon: Explode WOD

Warm up- 800m Run Intervals: 6 Rounds of: 1min Double Unders 30sec Rest Auxiliary: 3 Rounds of: 18 Toes to Bar 15 Strict HSPU’s 60m... Read More

Warm up- 800m Run Olympic: 5,4,3,2,1 of: Split Jerk Auxiliary: 5 Rounds of: 15/12cal Ski Erg 8 DBall Shouldering…150/100 For Time Metcon: Explode WOD

Rest Day

Warm up- 8 Rounds of :40sec Bike, :20sec Rest Olympic: 5min EMOM of: 3 High Hang Snatch Auxiliary: 21…15…9 of: DB Hang Snatch…80/55 Bike Cals... Read More

Warm up- 300 Double Unders Olympic: 5×2 Clean n Jerk Auxiliary: 15…10…5 of: DB Burpee Step Ups…24/20…50/35 Ring Dips Chest to Bar Pull Ups Metcon:... Read More

Warm up- 800m Run Olympic: 5×2 Snatch Auxiliary: 3 Rounds of: 25cal Ski Erg 60m DBall front rack carry 10 Burpee Box Jump Overs…30/24 Metcon:... Read More

Warm up- 800m Run Auxiliary: 2 Rounds of: 20 Single Arm DB Snatch…80/55 800m Run Metcon: Explode WOD

REST DAY

Warm up- 1000m Row Auxiliary: 100cal Ski Erg 150m Sled Push…180/120 50 GHD Sit Ups 60m DBall Carry For Time Metcon: Explode WOD

Warm up- Bike intervals (8 RDS 1:20 work/ :40sec Rest) Olympic: 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Snatch High Pulls Auxiliary:... Read More

Warm up- 200 Double Unders Olympic: 5min EMOM of: 1 Hang Squat Clean 1 Power Clean 1 Jerk Auxiliary: 3 Rounds of: 20cal Ski Erg... Read More

Warm up- 50cal Ski Erg Auxiliary: 5 Rounds of: 5 Squat Cleans…205/145 7 Power Cleans…205/145 9 HSPU’s…(2)45’s Metcon: Explode WOD

Rest Day

Warm up- 800m Run Olympic: 6×1 Snatch Complex (Complex= 1 Hang Power, 1 Power, 1 Hang Squat) Interval: Work up to a 10 Pull Max... Read More

Warm up- 500m Row Olympic: 12min EMOM of: 0:00-3:00min- 2 High Hang Squat Clean + 1 Jerk 4:00-7:00min- 2 Hang Squat Clean + 1 Jerk... Read More

Warm up- 300 Double Unders Olympic: 6min to work up to a heavy 1RM snatch Auxiliary: 15…10…5 of: 3 Level Pegboard accents HSPU’s….(2)45’s Front Squat…185/125... Read More

Warm up- 800m Run Olympic: 5×2 Snatch Auxiliary: 9…7…5 of: Ring HSPU’s Back Squat…275/185 Metcon: Explode WOD

Rest Day

Warm up- 300 Double Unders Olympic: 8×2 Clean Grip Hang High Pulls 8×2 Power Clean Auxiliary: 400m Sled Drag…225/180 400m KB Farmers Carry…70/53 50cal Ski... Read More

Warm up- 50cal Ski Erg Auxiliary: 15…10…5 of: Snatch…185/125 (400m Run after each set) Intervals: – Bike at 100% output for 20sec. Observe your max... Read More

Warm up- 800m Run Olympic: 5min EMOM of: 3 Clean n Jerk Auxiliary: 3 Rounds of: 15 Front Squats…185/125 20cal Row 5 PHSPU’s Metcon: Explode... Read More

Warm up- 50cal Row Olympic: 4,3,2,1 of: Squat Cleans Auxiliary: Online Qualifier 4 Metcon: Explode WOD

Rest Day

Warm up- 800m Run Olympic: 5min EMOM of: 1 S2OH Complex (Complex= 1 Push Press+ 1 Push Jerk+ 1 Split Jerk) Auxiliary: 27…21…15…9 of: Assault... Read More