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Competitor’s WOD

15
Mar

3.16.20

Olympic: 8×1 Snatch Balance 5×2 Snatch Low Hang High Pull 7×2 Power Snatch Auxiliary: Every 2mins for 16mins: 10cal Bike Sprint 1min KB Front Rack...
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12
Mar

3.13.20

Olympic: 7min EMOM of: 2 Low Hang Squat Snatch 7min EMOM of: 2 Power Snatch Auxiliary: 50cal Ski (2 Sandbag Cleans…150/100/ 5 burpee EMOM) Metcon:...
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10
Mar

3.11.20

Olympic: 7×2 Low Hang Clean High Pull 7×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 5 Rounds of: 30m Double KB Front Rack Lunge…53/35’s...
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9
Mar

3.10.20

Olympic: 7×2 Snatch High Hang Pulls 5×2 Low Hang Power Snatch Auxiliary: 20min EMOM of: 8cal Bike 2 S Arm DB Snatch…100/70 Metcon: Explode WOD
8
Mar

3.9.20

Olympic: Max Snatch Max Clean n Jerk Auxiliary: 4 Rounds of: 3 Ring Muscle Up Complex 400m Run For Time (Complex= 3 Toes to Bar,...
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6
Mar

3.6.20

Olympic: Every 90sec for 12min complete: Snatch Complex (Complex= 3 Snatch High Pull, 2 Power Snatch, 2 Hang Squat) Auxiliary: 5 Rounds of: 1min HS...
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3
Mar

3.4.20

Olympic: 7×2 Low Hang Squat Clean (2sec pause below knee) 7×2 Split Jerk Auxiliary: 3 Rounds of: 30 Med Ball GHD Sit Ups…30/20 15 Double...
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2
Mar

3.3.20

Olympic: 7×3 Sotts Press 7×3 Power Snatch Auxiliary: Every 5mins for 25mins: 15 HDDWBs…20/14…12/11 7 Ring Muscle Ups 15cal Bike 4 DBall Cleans…200/150 Metcon: Explode...
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2
Mar

3.2.20

Olympic: 5min EMOM of: 2 TnG Clean n Jerks 5min EMOM of: 2 High Hang Squat Clean Auxiliary: 5 Rounds of: 60m Farmers Carry…97/70’s 15...
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27
Feb

2.28.20

Olympic: 8×2 Clean n Jerk (2sec pause below knee) 5×2 Split Jerk Auxiliary: 10 Rounds of: 7cal Ski 1 Sandbag over racked barbell…200/150 *barbell racked...
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26
Feb

2.26.20

Olympic: 7×3 Low Hang Pause Squat Snatch (2sec pause below knee) 5×3 Snatch Balance Auxiliary: 5 Rounds of: 60m DBall Front Rack Carry…150/100 8 PHSPU...
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24
Feb

2.25.20

Olympic: 8min EMOM of: 2 Hang Clean + Split Jerk 8min EMOM of: 2 Clean High Pulls Auxiliary: 15…12…9 of: Ring Muscle Ups HSPU…(3)45’s Front...
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23
Feb

2.24.20

Olympic: 7min EMOM of: 2 High Hang Squat Snatch 7min EMOM of: 2 Below the knee Hang Snatch Auxiliary: 70/50cal Ski (EMOM of 3 Hang...
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18
Feb

2.19.20

Olympic: 7×2 Power Clean 5×2 Low Hang Squat Clean 5×2 Split Jerk Auxiliary: 20min EMOM of: Min1- 6 Ring Muscle Ups Min2- 12cal Ski Min3-...
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17
Feb

2.18.20

Olympic: 7×2 Snatch 5×3 Snatch Balance Auxiliary: 5k Ski (Every 2min 8 Deadlifts…315/225) Metcon: Explode WOD
17
Feb

2.17.20

Olympic: 7×2 Clean n Jerk 7×2 Front Squat Auxiliary: 12…9….6…9…12 of: Snatch…135/95 Bar Muscle UPS Metcon: Explode WOD
14
Feb

2.14.20

Olympic: 7min EMOM of: 2 Low Hang Power Clean 5min EMOM of: 2 Split Jerks Auxiliary: 120/100cal bike (EMOM 3 G.I. Janes) (14min Time Cap)...
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11
Feb

2.12.20

Olympic: 7min EMOM of: 2 Power Snatch 7min EMOM of: 1 Snatch Complex (Complex= 3 Hang Squat Snatch, 1 OHS) Auxiliary: 21…15…9 of: Ski Cals...
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10
Feb

2.11.20

Olympic: 7×2 Clean n Jerk 6min EMOM of: 1 CnJ Complex * 2 Power Cleans, 2 Front Squats, 1 Jerk Auxiliary: 18…15…12…9 of: Single Arm...
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9
Feb

2.10.20

Olympic: 7×2 Squat Snatch 7×2 Hang Muscle Snatch Auxiliary: 5 Rounds of: 6 Axle Thrusters…160/110 6 Bar Muscle Ups Metcon: Explode WOD
7
Feb

2.7.20

Olympic: 6×3 Split Jerk 5×3 Below the knee Hang Squat clean 4×3 Power Clean Auxiliary: 18…15…12 of: Ring Muscle Ups Clean n Jerk…165/115 (Every time...
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4
Feb

2.5.20

Olympic: 6×3 OHS (2sec pause at bottom) 5×3 High Hang Squat Snatch 4×3 Sotts Press Auxiliary: Every 2min for 16min: 21cal Row 9 Deadlift…225/155 6...
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3
Feb

2.4.20

Olympic: 6×3 Low Hang Clean High Pull 5×3 Low Hang Squat Clean 4×3 Split Jerk Auxiliary: 12min EMOM of: 2 Med Ball Ring Muscle Up…14/10...
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2
Feb

2.3.20

Olympic: 6×3 Snatch Grip Deadlift 5×3 Snatch High Pull 4×3 Snatch Balance Auxiliary: Every 2mins for 20min: 6 Front Squats…185/125 6 Power Cleans…185/125 8cal Bike...
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30
Jan

1.31.20

Olympic: Attempt a personal best at Snatch Attempt a personal best at Clean n Jerk Auxiliary: 5k Row (Starting with and every 3min 1min HS...
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29
Jan

1.29.20

Olympic: 12×2 Split Jerk 12×2 Snatch Balance 12×2 Power Clean Auxiliary: 20min EMOM of: 8cal Bike Axle Bar Snatch…160/110 Metcon: Explode WOD
27
Jan

2.28.20

Olympic: 12×2 Snatch Balance 12×2 Front Squat Auxiliary: 4 Rounds of: 12 Toes to Bar 12 Ring Dips 12 DB Hang Cleans…50/35’s 12 DB S2OH...
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26
Jan

1.27.20

Olympic: 12×2 Squat Snatch @ 60% 12×2 Low Hang Squat Clean @ 60% Auxiliary: 3 Rounds of: 7 Thrusters…165/115 7 RMU 7 Thrusters…165/115 7 Bar...
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23
Jan

1.24.20

Olympic: 10min to establish a heavy complex of: 3 Power Cleans 3 Front Squats 1 Split Jerk Auxiliary: 3 Rounds of: 10 Burpee Bar Muscle...
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22
Jan

1.22.20

Olympic: 9×1 Split Jerk 9×1 Squat Clean 9×1 High Hang Squat Snatch Auxiliary: 200cal Bike (EMOM of 3 Power Cleans…155/105) (16min Time Cap) Metcon: Explode...
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21
Jan

1.21.19

Olympic: 9×1 Clean High Pull 9×1 Split Jerk Auxiliary: 27…21…15…9 of: DB S2OH…50/35’s Deadlift…185/125 For Time Metcon: Explode WOD
19
Jan

1.20.20

Olympic: 9×1 Snatch High Pull 9×1 Power Snatch 9×1 Squat Snatch Auxiliary: 9…7…5 of: Ring Muscle Ups Sandbag Squat Cleans…150/100 G.I. Janes Metcon: Explode WOD
17
Jan

1.17.20

Olympic: 7×3 Clean High Pull 7×3 High Hang Squat Snatch Auxiliary: Every 2mins for 20mins: 21/18cal Bike 5 Clean n Jerks…185/125 Metcon: Explode WOD
13
Jan

1.14.20

Olympic: 7×3 High Hang Squat Clean @ 80% 7×3 Squat Clean @ 80% Auxiliary: 12min EMOM of: 8/5cal Bike (should take under 30sec of max...
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12
Jan

1.13.20

Olympic: 7×3 Below Knee Snatch High Pull @ 110% 7×3 Snatch @ 80% 7×3 Front Squat @ 80% Auxiliary: 9…7…5 of: Squat Clean Thruster…205/145 Strict...
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7
Jan

1.8.20

Olympic: 5×5 Split Jerk 5×5 Snatch Balance 5×5 OHS Auxiliary: 4 Rounds of: 6 Deadhang Bar Pull Overs 20m HS Walk Metcon: Explode WOD