Competitor’s WOD

Warm up- 50cal Ski Erg Olympic: 3×5 Snatch Grip Deadlift 3×5 Snatch Hang High Pulls 3×3 Squat Snatch Auxiliary: 3 Rounds of: 800m Run 35... Read More

Warm up- 1000m Row Olympic: 3×5 Clean Grip RDL 3×5 Hang High Pulls 3×3 Squat Clean Auxiliary: 5 Rounds of: 20cal Ski Erg 15m HS... Read More

Warm up- 800m Run Olympic: 5min EMOM of: 3 Hang High Pulls 5min EMOM of: 2 Low Hang Squat Snatch Auxiliary: 1min Max Ski Erg... Read More

Rest Day

Warm up- 50cal Bike Intervals: 3×3 attempts at max calhr Rower Pulls (2 starting pulls, 1 Pull for max calhr) Take your lowest of the... Read More

Warm up- 100 Triple Unders Olympic: 5min EMOM of: Snatch Complex (Complex= Power+Hang Power+Hang Squat) Auxiliary: For 12min every 2min complete: 25m Sled Push…270/180 10... Read More

Warm up- 2x800m Run (3min Rest) Olympic: 6min EMOM of: Clean n Jerk Complex (Complex= 2 Squat Clean+Thruster+Jerk) Auxiliary: 100cal Ski Erg (EMOM of 4... Read More

Warm up- 1000m Row Auxiliary: 50cal Bike 50 DB Snatch…70/50 Auxiliary2: 21/18/21…15/12/15…9/6/9 of: Ski Erg Ring Muscle Ups Box Jump Overs…24/20″ Metcon: Explode WOD

Warm up- 800m Run Olympic: 10mins to work up to a heavy 2rm Hang Squat Clean Auxiliary: 30 DBall Shouldering…150/100 20 Ring Muscle Ups Metcon:... Read More

Warm up- 3x25cal Ski Erg Olympic: 7×5 Snatch Deadlift 7×5 Snatch High Pulls 3×5 Snatch Skill: 3 Rounds of: 1min AMRAP of: Pegboard Up 3... Read More

Warm up- 200 Double Unders Olympic: 4min EMOM of: 6 Clean n Jerks Auxiliary: 3 Rounds of: 60m Yoke Walk 60m Farmers Carry 30m HS... Read More

Rest Day

Warm up- 50cal Assault Bike Barbell: 3mins AMRAP of Snatches…225/135 2mins AMRAP of Snatches…205/125 1min AMRAP of Snatches…185/115 Auxiliary: 15…10…5 of: PHSPU’s Weighted Pistols…53/35 Metcon:... Read More

Warm up- 50cal Ski Erg Auxiliary: 21…15…9 of: Bench Press…225/135 Deadlift…315/225 Back Squat…255/165 For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5min EMOM of: 1 Low Hang, 1 High Hang, 1 Power Clean Auxiliary: 12min EMOM of: Even- 10cal Ski Erg... Read More

Active Recovery: Explode WOD

Warm up- 800m Jog Olympic: 5×2 Hang Clean Auxiliary: 8min EMOM of: 30 Double Unders 4 DB Clusters…65/45 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5…4…3…2…1 of: Power Snatch OHS Auxiliary: 40…30…20…10 of: GHD Sit Ups (60m Sled Drag…180/135) Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 5min EMOM of: 2 CnJ TnG Auxiliary: 8 Rounds of 4 DB Clusters…65/45 4 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 50cal Bike Olympic: 5×2 Hang Snatch Auxiliary: 21…15…9 of: DB Squat Clean Thrusters…60/40 (30 GHD Sit Ups after each set) Metcon: “17.4”

ACTIVE RECOVERY 50…40…30…20…10 of: Bike Cals Row Cals Double Unders (At a leisurely pace)

Warm up- 50cal Row Olympic: 6×1 Clean n Jerk Auxiliary: 21…15…9 of: Hang Clean…185/125 Bench Press…205/135 (After each set…60m Prowler Push…90/50) Metcon: Explode WOD

Warm up- 300 Double Unders Olympic: 8min EMOM of: EVEN- 8 Clean n Jerk…165/115 ODD- 6 Snatch…165/115 Auxiliary: 3 Rounds of: 4min AMRAP of: Cash... Read More

Warm up- 1000m Row Olympic: 6min EMOM of: 2 Push Press 2 Split Jerk Auxiliary: 50cal Bike 40 Bench Press…135/95 90m Prowler Push…90/50 12 Ring... Read More

ACTIVE RECOVERY 2 Rounds of: Slow 800m Jog Slow 500m Row 70 Double Unders Stretch/Mobility

Warm up- 2x800m Run Olympic: 8×2 Power Clean Auxiliary: 9…7…5 of: Power Clean…225/155 S2OH…225/155 Ring Muscle Ups Metcon: Explode WOD

Warm up- 3x15cal Bike, 10 Burpees Olympic: 5×3 Snatch High Pulls 7×2 Power Snatch Auxiliary: 21…15…9 of: C2B’s Burpee onto plate Deadlift…275/185 Metcon: Explode WOD

Warm up- 3x500m Row/50 Dubs Olympic: 5×2 Hang Squat Clean then: For 3min every 30sec: 3 Hang Squat Cleans Auxiliary: 3 Rounds of: 60m Sled... Read More

Warm up- 1000m Row Olympic: 6×1 Snatch Complex (complex= 1 High Hang, 1 Low Hang, 1 Full) Auxiliary: 300 Double Unders (EMOM of 6 High... Read More

Active Rest Day 4 Rounds of: 1:20min Row 40sec Rest Then: 4 Rounds of: 1:20min Bike 40sec Rest

Warm up- 3x500m Row, 50 dubs Olympic: 6×1 Squat Clean 6×1 Snatch Auxiliary: 5min EMOM of: 5 DBall Shouldering 5 Ring Muscle Ups Metcon: Explode... Read More

Warm up- 800m Run Barbell: 2 Rounds of: 120sec AMRAP of: Snatch…175/120 40sec Rest Auxiliary: 18…12…6 of: DB Cluster…50/35 Deadlift…225/155 Metcon: Explode WOD

Warm up- 50cal Bike Olympic: 5min EMOM of: CnJ Complex (complex= 1 HSCnJ, 1 HSC, 1 Power Clean) Auxiliary: 5 Rounds of: 10 Pistols 5... Read More

Comp Training 3:30pm

Warm up- roll out your back,  practice Burpee box Jump Overs, practice switching hands with the snatch. Metcon: Explode WOD 17.1 Auxiliary: 5 Rounds of:... Read More

Active recovery for the OPEN!!! Do today’s Explode WOD at a nice easy and brush up on any skill work