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Competitor’s WOD

22
Nov

11.23.18

Olympic: Every 30sec for 7min: 2 Power Cleans 1 Hang Squat Clean Auxiliary: 21 Ring Muscle Ups 21 Burpee Box Jump…30/28″ 21 High Heavy WB…30/20…11/10...
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20
Nov

11.21.18

Intervals: 4 Rounds of: :40sec work/:20sec Rest Min1- Treadmill Cals Min2- Ski Cals Min3- Burpee onto Plate Min4- Bar Muscle Ups Min5- Rest Auxiliary: 27…21…15…9...
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19
Nov

11.20.18

Olympic: 3×5 Snatch High Pull 7×2 Hang Squat Snatch Auxiliary: 2 Rounds of: 50cal Row 16 Ring Muscle Ups 32 S. Arm DB OHS…60/45 3min...
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18
Nov

11.19.18

Olympic: Work up to a heavy 2rep CnJ Auxiliary: Death by: KB Thrusters…53/35’s Toes to Bar Metcon: Explode WOD
15
Nov

11.16.18

Olympic: 8×3 Squat Snatch (2sec pause in the bottom) Auxiliary: 12min EMOM of: 0:00-6min: 5cal Ski 3 OHS…195/135 6min- 12min: 5cal Ski 2 Snatch…195/135 Metcon:...
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13
Nov

11.14.18

Olympic: 5×2 Shoulder Press 5×2 Push Press 5×2 Push Jerk Auxiliary: Every 30sec for 8min: 5 Ski Cal 5 DB Snatch…70/50 (Use only one arm...
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12
Nov

11.13.18

Olympic: 5×2 Snatch Balance 5×2 Hang Muscle Snatch Auxiliary: 10 Rounds of: 10cal Bike 30m Reverse Sled Drag…180/120 1min Rest Metcon: Explode WOD
11
Nov

11.12.18

Olympic: 5×3 Clean High Pulls 5×3 Power Clean Auxiliary: 5 Rounds of: 6 Med Ball Ring Muscle Ups 6 Thrusters…185/125 For Time Metcon: Explode WOD
8
Nov

11.9.18

Olympic: Every 30sec for 7min: 3 Hang Power Clean Auxiliary: 10min EMOM of: 8cal Run 8 DB Snatches…75/50 Metcon: Explode WOD
6
Nov

11.7.18

Olympic: 7×3 Hang Squat Clean Auxiliary: 2 Rounds of: 20m OH Walking Lunge…135/95 60m DBall front rack carry…150/100 60m Bear Crawl Metcon: Explode WOD
1
Nov

11.2.18

Olympic: 8×3 Snatch High Pull (pause below knee) 6min EMOM of: 3 Muscle Snatch Auxiliary: 3 Rounds of: 30m Yoke Walk 10 Power Cleans…205/145 30...
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30
Oct

10.31.18

Olympic: 5×2 Pause Split Jerks (2sec pause in dip position) 8×3 Split Position Press (Shoulder Press from the bottom of the split position) Auxiliary: 35...
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29
Oct

10.30.18

Olympic: Every 30sec for 7min: 2 Hang Clean n Jerk Auxiliary: 34…21…13 of: Ski Erg Box Jump Overs…30/28″ Metcon: Explode WOD
28
Oct

10.29.18

Olympic: Every 30sec for 7min 3 Hang Snatch + 2 OHS Auxiliary: 350 Double Unders (EMOM of 7 OHS…165/115) For Time (8min Time Cap) Metcon:...
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23
Oct

10.24.18

Olympic: 8×1 S2OH Complex (Complex= 2 Shoulder Press, 2 Push Press, 2 Push Jerk) Auxiliary: 35 Ring Muscle Ups (EMOM 30 Dubs) Metcon: Explode WOD
22
Oct

10.23.18

Olympic: Every 2min for 10mins: 5 Snatch Deads, 5 Power Snatch, 5 Hang Squat Snatch Auxiliary: 15/45…10/30…5/15 of: Double KB Snatch…70/53 Pistols (cash out- 30m...
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21
Oct

10.22.18

Olympic: 5×2 Clean Grip High Pull 5×3 Hang Muscle Clean Auxiliary: 300 Double Unders (EMOM of 6 Trap Bar Deads…340/230) For Time (8min Time Cap)...
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18
Oct

10.19.18

Olympic: 10×2 Snatch Complex (Complex- 3 Snatch High Pulls, 1 Squat Snatch) Auxiliary: 400m Yoke Carry (Every Time you set the yoke down do 10...
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16
Oct

10.17.18

Olympic: Every 30sec for 7min: 1 Squat Clean, 1 Hang Squat Clean, 1 Squat Clean Auxiliary: 6 Rounds of: 30m Sled Push…315/225 22cal Ski Metcon:...
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15
Oct

10.16.18

Olympic: 7min EMOM of: 3 Snatch Balance, 1 Power Snatch Auxiliary: 300 Double Unders (EMOM of 15 Wall Balls…20/14…10) Metcon: Explode WOD
14
Oct

10.15.18

Olympic: 16min EMOM of: 1-4min- 6 Clean Grip High Pull 5-8min- 4 Power Clean 9-12min- 2 Hang Squat Clean Auxiliary: 15…10…5 of: Back Squat…275/185 Paralette...
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11
Oct

10.12.18

Intervals: 7 Rounds of: 2:40min AMRAP of: 25cal Row 25cal Bike 1:20min Rest For Total Cals Auxiliary: 15min EMOM of: Min1- 6 Devils Press…50/35 Min2-...
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9
Oct

10.10.18

Olympic: 7×2 Split Jerk 7×2 Push Press Auxiliary: Every 2mins for 12mins: 10 Snatches…155/105 18/13cal Bike Metcon: Explode WOD
8
Oct

10.9.18

Olympic: Every 2mins for 8mins: 2 Snatch High Pull, 2 Squat Snatch Auxiliary: 10 Rounds of: 10m HS Walk 10 Postols Metcon: Explode WOD
7
Oct

10.8.18

Olympic: 8×1 Squat Clean Complex (2 Hang High Pulls, 2 Hang Squat Clean) Auxiliary: 5 Rounds of: 6 Sandbag onto rev hyp…200/150 7 Sandbag Front...
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4
Oct

10.5.18

Olympic: 7min EMOM of: 2 Hang Snatches Auxiliary: “THE CLASSIC” 3 Rounds of: 30 GHD Sit Ups 100 Dounble Unders Metcon: Explode WOD
2
Oct

10.3.18

Olympic: 8×2 Clean n Jerk Auxiliary: 70cal Ski (EMOM of 7 Thrusters…165/115) For Time (9min Time Cap) Metcon: Explode WOD
1
Oct

10.2.18

Olympic: 7×2 Clean Complex (Complex= 1 High Hang Squat, 1 above Knee Hang Squat, 1 Squat) Auxiliary: 300 Double Unders (EMOM of 12 Heavy Wall...
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30
Sep

10.1.18

Olympic: 5min EMOM of: 5 Snatch Deads, 2 Power Snatch, 1 Hang Squat Auxiliary: 21 Man Makers…50/35’s 21 DB Step Overs…24/20″…70/50’s 21 Bar Muscle Ups...
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27
Sep

9.28.18

Olympic: 5×3 Shoulder Press from bottom of split jerk 5×2 Split Jerk 3min EMOM of: 3 Power Cleans, 2 S2OH Auxiliary: 3 Rounds of: 20m...
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25
Sep

9.26.18

Olympic: 6×1 S2OH Complex (Complex= 1 Shoulder Press, 3 Push Press, 4 Push Jerk) Auxiliary: 70 HDDWB’s…20/14…12/11 (EMOM 3 Sand Bag Cleans…200/150) (12min Time Cap)...
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24
Sep

9.25.18

Olympic: Every 2min for 8mins: Snatch Complex (Complex= 6 Snatch Deads, 2 Hang Snatch, 2 Power Snatch) Auxiliary: 70 DB Step Overs…70/50 (Every time you...
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23
Sep

9.24.18

Olympic: 3×6 Clean Grip Deadlift (2sec pause below knee) 3×6 Hang High Pull 4×8 Light Hang Muscle Clean Auxiliary: 300 Double Unders (EMOM of 2...
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