Competitor’s WOD

OLYMPIC: Every 30sec for 8min: 2 Hang Squat Clean 1 Split Jerk AUXILIARY: Every 3min for 15min: 6 Toes to Rings 7 Burpee Ring Touch... Read More

OLYMPIC: 12min EMOM of: 2 Clean n Split Jerk AUXILIARY: 30min EMOM of: Even Min- 5 G.I. Janes Odd Min- 8cal Bike METCON: Explode WOD

OLYMPIC: Every 30sec for 7min: 2 Muscle Snatch 1 High Hang Squat Snatch AUXILIARY: 2 Rounds of: 200m Axle Bar Front Rack Carry…160/110 30 Axle... Read More

OLYMPIC: Every 30sec for 6min: 3 Hang Squat Cleans AUXILIARY: 20min EMOM of: Min1- 20/18cal Row Min2- 20 HSPU…floor Min3- 16 Pistols Min4- 5 Ring... Read More

OLYMPIC: Every 2min for 20min: 4 Deadlifts 3 Hang Squat Cleans 2 Clean n Jerk AUXILIARY: Every 3min for 18min: 25/20cal Row 12 S. Arm... Read More

OLYMPIC: 12min EMOM of: 2 Split Jerks 1 Power Clean AUXILIARY: Every 3min for 30: 10 GI Janes 25/20cal Bike METCON: Explode WOD

OLYMPIC: Every 30sec for 7min: 2 Snatches AUXILIARY: 8 Rounds of: 4 Axle Bar Snatch…160/110 4 Burpee over bar 200m Run 1min Rest METCON: Explode... Read More

OLYMPIC: Every 30sec for 8mins: 1 Hang Squat Clean 1 Clean n Jerk AUXILIARY: 25min EMOM of: Min1- 8 Deficit HSPU Min2- 8 Butterfly C2B... Read More

OLYMPIC: Every 30sec for 7min: 1 Hang Squat Snatch AUXILIARY: Every 3min for 21: 25/20cal Row 12 OHS…165/115 For Skowest round METCON: Explode WOD

OLYMPIC: 12min EMOM of: 2 Hang Squat Clean n Split Jerks (2sec pause below knee) AUXILIARY: Every 5min for 25min: 30/25cal Bike 12 DB Step... Read More

OLYMPIC: Every 30sec for 7min: 2 Power Snatch AUXILIARY: Every 3min for 15min: 8 Axle Bar CnJ…160/110 22/18cal Row 8 Axle Bar Front Squat…160/110 For... Read More

OLYMPIC: Every 30sec for 7min: AUXILIARY: 3 Rounds of: 3 Legless Rope Climbs 9 Ring Muscle Ups 12 OHS…185/125 For Time METCON: Explode WOD

OLYMPIC: 12min EMOM of: 2 Power Snatch (2sec pause below knee) AUXILIARY: 12…9…6…3 of: “Gymnastics complex” After each set: 50 Double Unders 20m Back Rack... Read More

OLYMPIC: Take 7min to work up in a ladder of 10 different weights increasing by 10 pounds of a Squat Clean n Jerk AUXILIARY: 34…21…13…8... Read More

OLYMPIC: 5×2 Squat Snatch 5×2 Snatch Balance AUXILIARY: 3 Rounds of: 100 Double Unders 40/30cal Row 12 Ring Muscle Ups For Time METCON: Explode WOD

OLYMPIC: 10min EMOM of: 2 Snatch Balance AUXILIARY: 5 Rounds of: 2min AMRAP of: 2 Deadlifts…365/255 2 DB Hang Cleans…80/55’s 2 Strict PHSPU 2min Rest... Read More

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Clean 1 Jerk AUXILIARY: Every 3min for 15min: 100m Row 6 G.I. Janes 4 Shoulder to... Read More

OLYMPIC: Every 30sec for 7min: 2 High Hang Squat Snatch AUXILIARY: Every 2min for 20min: 3 Ring Muscle Ups 5 Burpee Ring Touch 7 Cal... Read More

STRENGTH: 6min EMOM of: 2 Muscle Snatch 1 Power Snatch 1 Hang Squat Snatch AUXILIARY: Every 2:30min for 15min: 8 Shoulder to OH…185/125 22/16cal Row... Read More

OLYMPIC: Every 30sec for 6min: 2 Hang Squat Cleans (Increase weight each interval) AUXILIARY: 40 Ring Muscle Ups (10cal Bike every time you break) METCON:... Read More

OLYMPIC: Every 30sec for 8min: 2 Clean n Jerk AUXILIARY: 24min EMOM of: Min1- 40 Double Unders Min2- 12 High Wall Balls…20/14…12/11 Min3- 5 Devils... Read More

OLYMPIC: 12min EMOM of: 2 Squat Cleans 2 Split Jerk AUXILIARY: 3 Rounds of: 1min Wall Sit (holding 53/35’s KB) 1min HS Hold 1min Pull... Read More

OLYMPIC: 14min EMOM of: 2 Snatch High Pulls 2 Squat Snatch AUXILIARY: 21…15…9 of: Snatch…135/95 Burpee Bar Touch Knees to Elbows METCON: Explode WOD

OLYMPIC: 5×3 Snatch Grip High Pull 12min EMOM of: 2 Low Hang Pause Squat Snatches AUXILIARY: Every 2min for 16min: 8cal Ski 8cal Row 8cal... Read More

OLYMPIC: 12×1 of: CnJ Complex (Complex= 3 Split Jerk, 2 Squat Cleans) AUXILIARY: 8 Rounds of: 12 HSPU…(2)45’s 100m Sprint 1min Rest For Time METCON:... Read More

OLYMPIC: 5 Rounds of: Snatch Speed Ladder *choose 5 loads *move through all 5 weights as fast as possible *make adjustments to the weight each... Read More

OLYMPIC: 5 Rounds of: Clean n Jerk Speed Ladder *choose 5 loads *move through all 5 weights as fast as possible *make adjustments to the... Read More

OLYMPIC: 12min EMOM of: Min1- 2 High Hang Squat Snatch Min2- 3 Power Snatch AUXILIARY: 30 Sandbag over shoulder height bar…200/150 (EMOM of 3 PHSPU)... Read More

OLYMPIC: 12min EMOM of: 2 Front Squat (2sec pause start depth) 1 Hang Squat Clean 1 Split Jerk AUXILIARY: 16min EMOM of: Min1- 12m HS... Read More

OLYMPIC: Every 90sec for 12min: 2 Power Snatch 3 Hang Squat Snatch 1 Snatch AUXILIARY: 30 Sandbag Cleans…200/150 (EMOM 7/5cal Bike) METCON: Explode WOD

OLYMPIC: 12min EMOM of: 1 Clean n Jerk Complex (Complex= 1 Low Hang Squat, 1 High Hang Squat, 2 Power, 1 Split Jerk) AUXILIARY: Every... Read More

OLYMPIC: 12×1 Clean Complex (3 Muscle Cleans, 3 High Hang Squat Cleans) AUXILIARY: Every 2min for 16min: 4 Sandbag Cleans…200/150 15cal Bike METCON: Explode WOD

OLYMPIC: 10min EMOM of: 1 Heavy Snatch AUXILIARY: 4 Rounds of: 12 Hang Squat Cleans…135/95 12 Chest to Bar Pull Ups 400m Run 15cal Bike... Read More

OLYMPIC: 12×1 Clean Complex (2 Power Cleans, 2 Low Hang Squat Cleans AUXILIARY: Every 2min for 30min: 15cal Bike 7 Burpee Bar touch METCON: Explode... Read More

OLYMPIC: 12min EMOM of: 2 Low Hang Squat Snatch AUXILIARY: 30 Clean n Jerks…225/155 (EMOM 6cal Bike) METCON: Explode WOD

OLYMPIC: Every 2min for 10min: 3 Thrusters 2 Hang Squat Clean 1 Split Jerk AUXILIARY: Every 3min for 30min: 15cal Bike 15cal Ski 15 Wall... Read More