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Competitor’s WOD

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
6
Jan

1.7.20

Olympic: 5×3 Snatch Balance 5×3 Snatch Sotts Press Auxiliary: 30min EMOM of: Even min- 10cal Bike Odd min- 4 G.I. Janes Metcon: Explode WOD
5
Jan

1.5.20

Olympic: Find your 1RM Snatch Find your 1RM Clean n Jerk Auxiliary: 10 Rounds of: 3 Bar Muscle Ups 6 OHS…115/75 Metcon: Explode WOD
2
Jan

1.3.20

Olympic: 5min EMOM of: 3 Snatch High Pulls 5min EMOM of: 2 Squat Snatches 5min EMOM of: 3 Front Squats Auxiliary: 400m Sand Bag Carry…200/150...
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31
Dec

12.31.19

Olympic: 6min EMOM of: 2 Squat Snatch 6min EMOM of: 2 Snatch High Pull 6min EMOM of: 2 Front Squat Auxiliary: Every 4mins for 16min:...
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26
Dec

12.28.19

Olympic: 9×2 Split Jerk 8×3 Push Press 7×4 OHS Auxiliary: 12 Rounds of: 10cal Treadmill 3 Sandbag Cleans…200/150 Metcon: Explode WOD
22
Dec

12.23.19

Olympic: 9×2 Squat Snatch 8×3 Snatch Grip High Pull 7×4 Front Squat Auxiliary: 15…10…5 of: Axle Zercher Squat…160/110 RMU Transitions Ring Dips Metcon: Explode WOD
19
Dec

12.20.19

Olympic: 9×1 Snatch 8×2 Snatch Hang High Pull 7×3 Front Squat Auxiliary: 22min EMOM of: 2 Ring Muscle Ups 1 Back Flip (sub- 2 DB...
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18
Dec

12.18.19

Olympic: 9×2 Clean n Jerk 8×3 Clean Grip High Pull 7×2 High Bar Back Squat (3sec pause at depth) Auxiliary: 30min EMOM of: 5cal Row...
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15
Dec

12.16.19

Olympic: 8×2 Squat Snatch 9×1 Snatch High Pull 11×1 Front Squat (2sec pause at depth) Auxiliary: 2 Rounds of: 5 Legless Rope Climbs 15 Clean...
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12
Dec

12.13.19

Olympic: 5×3 Split Jerk 5×3 Clean Grip High Pull Auxiliary: 11 Rounds of: 6 S. Arm DB Snatch…80/55 8cal Sprint 1min Rest Metcon: Explode WOD
10
Dec

12.11.19

Olympic: 8min EMOM of: Snatch Complex (Complex= 1 Power, 1 Squat, 1 Snatch Balance) Auxiliary: 20min EMOM of: Min1- 14 Heavy Wall Balls Min2- 14...
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9
Dec

12.10.19

Olympic: Every 2mins for 12mins: 6 Deadlifts (clean grip) 4 Squat Cleans 2 Jerks Auxiliary: 10 Rounds of: 3 Bear Complex…205/140 200m Run Metcon: Explode...
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8
Dec

12.9.19

Olympic: 8×3 Heaving Snatch Balance 8min EMOM of: 2 Squat Snatch Auxiliary: 60cal Bike (EMOM 6 Bar Muscle Ups) (8min Time Cap) Metcon: Explode WOD
5
Dec

12.6.19

Olympic: 8min EMOM of: 1 Power Clean 2 Hang Squat Clean Auxiliary: 300m S Arm KB OH Walk…70/53 300m Farmers Carry…70/53’s 300m Axle Front Rack...
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3
Dec

12.4.19

Olympic: 8min EMOM of: 1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Squat Snatch) Auxiliary: 5 Rounds of: 75 Double Unders 30 S. Arm...
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2
Dec

12.3.19

Olympic: Every 2min for 10mins: 2 Power Cleans 2 Hang Squat Cleans 2 Jerks Auxiliary: Every 90sec for 30min: 3 Ring Muscle Ups 5 DB...
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1
Dec

12.2.19

Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 12 Rounds of: 4 Axle Bar Deadlifts…290/200 8cal Treadmill 1min Rest Metcon: Explode WOD
28
Nov

11.29.19

Olympic: Work up to a heavy 1rep Clean n Jerk Auxiliary: 15…10…5 of: S. Arm KB Snatch…70/53 PHSPU Metcon: Explode WOD
25
Nov

11.26.19

Olympic: Every 2mins for 8mins: 3 Squat Snatch 3 OHS Auxiliary: 5 Rounds of: 2 Double Rope Climbs (up and down the rope twice before...
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24
Nov

11.25.19

Olympic: Every 2min for 8min: 3 Squat Cleans Auxiliary: 300 Double Unders (EMOM of 3 Squat Snatch…195/135) Metcon: Explode WOD
19
Nov

11.20.19

Olympic: Every 30sec for 8mins: 1 Hang Squat Snatch (below knee) 1 High Hang Squat Snatch 1 Squat Snatch Auxiliary: 70cal Bike (EMOM of 3...
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17
Nov

11.18.19

Olympic: Every 2min for 10min: 2 High Hang Squat Snatch 2 Power Snatch 3 Deadlifts Auxiliary: 4 Rounds of: 3min AMRAP of: Cash in- 45/40cal...
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14
Nov

11.15.19

Olympic: 12min EMOM of: 2 Squat Clean + 1 Split Jerk Auxiliary: 3 Rounds of: 100 Double Unders 8 Devils Press…80/55 Metcon: Explode WOD
12
Nov

11.13.19

Olympic: 5min EMOM of: 2 High Hang Squat Snatch 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Muscle Snatch Auxiliary: 4 Rounds of:...
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11
Nov

11.12.19

Olympic: Every 2min for 10min: 3 Hang Squat Cleans 2 Power Clean 2 Jerks Auxiliary: 20min EMOM of: 2 PHSPU 4 DB Burpee Deadlift…50/35’s Metcon:...
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10
Nov

11.11.19

Olympic: Every 2min for 6min: 3 Snatch Deadlifts 2 Power Snatch 2 Hang Squat Snatch Auxiliary: 4 Rounds of: 15m HS Walk 8 DB Thrusters…70/50’s...
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7
Nov

11.8.19

Olympic: Every 90sec for 15min: 2 Power Cleans 2 Hang Squat Cleans 1 Jerk Auxiliary: 3 Rounds of: 100 Double Unders 21 Hang Squat Snatch…95/65...
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5
Nov

11.6.19

Olympic: Every 30sec for 7mins: 2 High Hang Squat Snatch 2 Muscle Snatch Auxiliary: 20min EMOM of: EVEN Min- 4 G.I. Janes ODD Min- 8cal...
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4
Nov

11.5.19

Olympic: 5×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 27…21…15…9 of: Bike Cals Deadlift…185/125 Metcon: Explode WOD