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Competitor’s WOD

1
Jan

1.2.19

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD
27
Dec

12.29.18

Olympic: 5×2 Snatch Balance 5×2 Hang High Pulls 8×2 Squat Snatch Auxiliary: 8min AMRAP of: 8 Thrusters…135/95 16cal Row Immediately after, take 4mins to establish...
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25
Dec

12.26.18

Olympic: 5×3 Power Clean 5×2 Hang Squat Clean (2sec pause below knee) Auxiliary: 70cal Row (EMOM 6 Back Squats…165/115) (8min Time Cap) Metcon: Explode WOD
18
Dec

12.19.18

Olympic: 8×2 Shoulder Press 8×2 Push Press 8×2 Push Jerk Auxiliary: 400 Double Unders (EMOM of 3 Devils Press…53/35’s) For Time (12min Time Cap) Metcon:...
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17
Dec

12.18.18

Olympic: 7×3 Clean High Pulls 8×2 Power Clean Auxiliary: 2 Rounds of: 6min AMRAP of: 3 Bar Muscle Ups 9 Box Jump Over…24/20″ Metcon: Explode...
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16
Dec

12.17.18

Olympic: 12min EMOM of: 2 Hang Squat Snatch Intervals: – 2×10 Max CALHR Pulls on Rower – 2min Rest between sets – Use the highest...
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10
Dec

12.11.18

Olympic: Every 2min for 16min: 2 Muscle Cleans 4 Split Jerks Auxiliary: 5 Rounds of: 8 Devils Press…50/35’s 8 Burpee Box Jump Overs…24/20″ Metcon: Explode...
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9
Dec

12.10.18

Olympic: 7×1 Snatch Complex (Complex= 3 Power Snatch, 1 Hang Squat, 1 Squat) Auxiliary: 70cal Ski (EMOM 4 KB Thrusters…53/35’s) Metcon: Explode WOD
6
Dec

12.7.18

Olympic: 5min EMOM of: 2 Deadlifts 2 Power Cleans Auxiliary: 60min AMRAP of: Calorie Run Metcon: Explode WOD
4
Dec

12.5.18

Olympic: 10×1 Clean Complex (Complex= 3 Hang Cleans, 1 Squat Clean, 2 Split Jerk) Auxiliary: 10min EMOM of: 12/10cal Bike 6 S2OH…165/115 Metcon: Explode WOD
3
Dec

12.4.18

Olympic: 6min EMOM of: 2 Snatch High Pulls 1 Snatch Auxiliary: 45 Deadlifts…275/190 (EMOM of 8 Ski Cals) (13min Time Cap) Metcon: Explode WOD
2
Dec

12.3.18

Olympic: 5min EMOM of: Clean Complex (Complex= 1 Power Clean, 2 Hang Squat Cleans) Auxiliary: 3 Rounds of: 5min AMRAP of: 7 Front Squat…245/170 9...
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29
Nov

12.30.18

Olympic: 12min EMOM of: 3 Snatch Deads 2 Hang Snatch 2 Snatch Balance Auxiliary: 21…15…9 of: OHS…135/95 (60m Reverse Sled Drag after each set) Metcon:...
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27
Nov

11.28.18

Olympic: 5min EMOM of: 3 Power Cleans 5min EMOM of: 2 Power Clean, 1 Jerk Auxiliary: 16min EMOM of: Min1- 10cal Bike, 15 Strict HSPU...
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26
Nov

11.27.18

Olympic: 5 x 1 Snatch Complex (Complex= 3 Deads, 3 Hang High Pull, 1 Power Snatch, 1 Squat Snatch) Auxiliary: 150 Air Squats 75 Pistols...
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25
Nov

11.26.18

Olympic: 8×2 Clean High Pulls 9×1 Clean Complex (Complex= 1 High Pull + 1 Squat Clean Auxiliary: 10min EMOM of: 3 Deadlifts…435/305 1 Legless Rope...
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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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