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Competitor’s WOD

8
Oct

10.9.19

Olympic: Every 90sec for 9min: Do 50 Double Unders then complete the heaviest CnJ possible. Auxiliary: 2000m Row *Starting with and every 2min complete 10...
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7
Oct

10.8.19

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 100 DB Step Ups…50/35’s (EMOM of 5 Ring Muscle Ups) (11min Time Cap) Metcon: Explode WOD
6
Oct

10.7.19

Olympic: Every 30sec for 7min: 3 TnG Clean n Jerks Auxiliary: 12…9…6 of: Snatches…195/135 Med Ball Ring Muscle Up Metcon: Explode WOD
3
Oct

10.4.19

Olympic: 8min EMOM of: 2 Power Cleans 2 Jerks 2 Squat Cleans Auxiliary: 15…10…5 of: Thrusters…205/145 Bar Muscle Ups Chest to Bar Pull Ups Toes...
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1
Oct

10.2.19

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Cleans…225/155) (14min Time Cap) Metcon: Explode WOD
1
Oct

10.2.19

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Clean…225/155) For Time (14min Time Cap) Metcon: Explode WOD
30
Sep

10.1.19

Olympic: 9min EMOM of: 2 Power Snatches 2 Squat Snatches Auxiliary: 18…15…12…9 of: Med Ball Toes to Bar…14/10 S Arm KB Snatch…70/53 HSPU…(2)45’s Box Jump...
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29
Sep

9.30.19

Olympic: 9×2 Hang Power Clean 9×2 Squat Clean (2sec pause at depth) Auxiliary: 1mile Run 100 GHD Sit Ups 30 Ring Muscle Ups Metcon: Explode...
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26
Sep

9.29.19

Olympic: 8min EMOM of: 2 Squat Clean n Jerk Auxiliary: 8 Rounds of: 4 Hang Squat Cleans…225/155 8 S2OH…155/105 12cal Bike 1min Rest Metcon: Explode...
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24
Sep

9.25.19

Olympic: 9×2 Hang Squat Clean 9×2 Low Hang High Pulls Auxiliary: 12 Legless Rope Climbs 24 Burpee Ring Muscle Ups 36 Clean n Jerks…205/145 (EMOM...
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23
Sep

9.24.19

Olympic: 8min EMOM of: 2 Power Snatch 2 OHS Then: 8min EMOM of: 2 Hang Squat Snatch Auxiliary: 3 Rounds of: 5 Sandbag Cleans…200/150 30m...
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22
Sep

9.23.19

Olympic: 7×2 Hang Power Clean 7×2 Front Squat plus Jerk Auxiliary: 20min EMOM of: 2 Ring Muscle Ups 4 DB Thruster…70/50’s Metcon: Explode WOD
19
Sep

9.20.19

Olympic: Work up to a 1RM Clean n Jerk Auxiliary: 5 Rounds of: 3 Legless Rope Climbs 24 DB Box Step Overs…50/35’s 6 Devils Press…50/35’s...
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17
Sep

9.18.19

Olympic: 7min EMOM of: 2 Hang Squat Snatch 2 Power Snatch 2 Snatch High Pulls Auxiliary: 3 Rounds of: 15 Devils Press…50/35’s 30 High Wall...
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16
Sep

9.17.19

Olympic: 5×2 Low Hang Squat Clean 5×2 Push Jerk Auxiliary: 400 Double Unders (EMOM- 6 DB Step Ups…50/35’s…24/20″) Metcon: Explode WOD
15
Sep

9.16.19

Olympic: 7×3 Snatch High Pulls 7×2 Snatch Auxiliary: 35 Bar Muscle Ups (EMOM 4 Hang Squat Cleans…185/125) For Time (12min Time Cap) Metcon: Explode WOD
12
Sep

9.13.19

Olympic: 5×2 Split Jerk 5×2 Below the knee Hang Squat Clean Auxiliary: 2 Rounds of: 30 Weighted Pistols…53/35 30 PHSPU 90 Heavy Double Unders Metcon:...
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10
Sep

9.11.19

Olympic: 5×2 Power Snatch 5×2 Heaving Snatch Balance Auxiliary: 20 Rounds of: 1 Snatch…205/145 1 Legless Rope Climb 3 Back Squat…275/185 Metcon: Explode WOD
9
Sep

9.10.19

Olympic: 9×1 Squat Clean n Jerk 9×1 Low Hang High Pull Auxiliary: 18min EMOM of: 10/8cal Row 5 Burpee Box Jump Over…28/24″ Metcon: Explode WOD
8
Sep

9.9.19

Olympic: Every 30sec for 7min: 2 Hang Snatches Auxiliary: Every 2min for 14min: 9cal Bike 7 OHS…185/125 5 Bar Muscle Ups Metcon: Explode WOD
5
Sep

9.6.19

Olympic: Every 2mins for 12min: 3 Split Jerks 4 Power Cleans 2 Squat Cleans Auxiliary: 18…15…12…9 of: Back Squat…225/155 Ring Muscle Ups Metcon: Explode WOD
3
Sep

9.4.19

Olympic: 5min EMOM of: 2 Hang Power Cleans 1 Hang Squat Clean Auxiliary: 9 Rounds of: 200m Run 4 Bar Muscle Ups Metcon: Explode WOD
2
Sep

9.3.19

Olympic: 5×2 Squat Snatch 7×2 Snatch High Pulls 5×2 Heaving Snatch Balance Auxiliary: 3 Rounds of: 12…9…6 of: Heavy Higher Wall Balls…30/20…11/10 Hang Snatch…155/105 Metcon:...
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27
Aug

8.28.19

Olympic: 5min EMOM of: 3 High Hang Squat Clean (2sec pause at the bottom of 3rd Squat) 1 Jerk Auxiliary: 11 Rounds of: 4 Burpee...
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26
Aug

8.27.19

Olympic: Every 2mins for 22mins: 3 Clean n Jerks 5 Deadlifts Auxiliary: 80 OHS…115/75 (EMOM of 3 Burpee Bar Touch, 3 Toes to Bar) For...
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25
Aug

8.26.19

Olympic: 5min EMOM of: 2 Snatch Grip Deadlift 5min EMOM of: 2 Snatch Grip Below Knee High Pull 5min EMOM of: Power Snatch Auxiliary: 12…9…6...
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22
Aug

8.23.19

Olympic: 7min EMOM of: 4 Power Cleans 2 Front Squats Auxiliary: With a weight vest…20/14 3k Row (Every 5min 2 Rounds of Cindy) Metcon: Explode...
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20
Aug

8.21.19

Olympic: 8×2 High Hang Snatch Pull 8×2 Muscle Snatch Auxiliary: Every 2min for 22min of: 8 Thrusters…135/95 16cal Bike For Slowest Round Metcon: Explode WOD
19
Aug

8.20.19

Olympic: 9×2 High Hang Clean Every 30sec for 7mins: 1 Squat Clean n Jerk Auxiliary: 10 Rounds of: 3 Snatches…185/125 3 Burpee Over Bar 2...
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18
Aug

8.19.19

Olympic: Every 30sec for 7mins: 2 Squat Snatch Every 30sec for 7mins: 2 Snatch High Pulls Auxiliary: 20min EMOM of: EVENmin- 12/8cal Bike ODDmin- 30sec...
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16
Aug

8.16.19

Olympic: 9×2 High Hang Squat Clean 7×2 Clean High Pull Auxiliary: 150 Wall Balls…20/30…10/10 30 Squat Snatch…185/125 800m Run Metcon: Explode WOD
13
Aug

8.14.19

Olympic: 7min EMOM of: 2 Med Shin Pause Snatch (pause at mid shin for 2sec) Auxiliary: 45 Deadlifts…315/225 45 Thrusters…135/95 (EMOM of 1 legless Rope...
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12
Aug

8.13.19

Olympic: 12min EMOM of: 2 Split Jerks 2 High Hang Squat Clean Auxiliary: 30 Hang Squat Clean…225/155 (EMOM 40 Double Unders) (12min Time Cap) Metcon:...
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11
Aug

8.12.19

Olympic: 9min EMOM of: 3 Snatch Deadlift (2sec pause at knee) 1 High Hang Squat Snatch Auxiliary: 15 Rounds of: 3 OHS…165/115 3 Ring Muscle...
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