Competitor’s WOD

Warm up- 200 Double Unders Olympic: 7min EMOM of: Snatch Complex (Complex= 1 Snatch, 1 OHS) Strength WOD: 3 Rounds of: 60m Prowler…50/0 20 High... Read More

Olympic: 6min EMOM of: 2 Squat Clean n Jerks Strength: 3×3 Thruster 3×3 Weighted C2B Metcon: Explode WOD Auxiliary: 100cal Assault Bike

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength WOD: 21…15…9 of: Bench Press (heavy) Back Squat (heavy) Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 6min EMOM of Snatch Complex (Complex= 1 Hang Power, 1 Hang Squat, 2 OHS) Strength WOD: 12…9…6 of: Ring... Read More

Warm up- 200 Double Unders Olympic: 5×3 Low Hang High Pulls 3×5 Squat Clean n Jerk (singles) Strength WOD: 100cal Assault Bike (EMOM 3 Deadlifts... Read More

Warm up- 800m Run Olympic: 3×1 Complex (Complex= 1 Power Clean, 3 Front Squat, 1 Jerk) Strength: 30 D-Ball Shouldering 30 Pistols 30 Strict Weighted... Read More

Warm up- 50cal Assault Bike Olympic: 6×1 Hang Squat Snatch Strength: 5 Rounds of: 6 Back Squat…315/215 6 Bench Press…225/145 Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 4×3 Hang Squat Clean Strength WOD: 10 Rounds of: 3 SDLHP 3 Weighted Dips Metcon: Explode WOD

REST DAY

Warm up- 800m Run Olympic: 4×3 Hang Power Snatch Strength WOD: 21…15…9 of: DB Snatch (25 Assault Cals after each set) Metcon: Explode WOD

Warm up- 1000m Row Olympic: 4×3 Clean n Jerk Strength: 9…7…5 of: Back Squat…315/220 Strict Paralette HSPU Weighted Chins…65/45 Metcon: Explode WOD

Warm up- 27-10 Unbroken Double Unders Olympic: 4×3 Low Hang pause Snatch Strength: 10min EMOM of: 3 Deadlifts…365/255 3 Bench Press…225/145 Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: “MUSCLE UP PROWLATHALON” 18 Unbroken Ring Muscle Ups 100m Prowler Push…90/50 15 Unbroken Ring Muscle Ups 100m Prowler... Read More

REST DAY

Warm up- 2x500m Row Strength WOD: 4 Rounds of: 5 Snatches…205/135 20m HS Walk Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: Snatch Complex (Complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Full) Strength: 12…9…6 of: Front... Read More

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength: 10 Rounds of: 4 Deadlifts…365/255 4 DB S2OH…80/55 Metcon: Explode WOD

Warm up- 50cal Assault Bike Strength WOD: 30 Hang Squat Snatch…185/125 (EMOM 3 Burpee over Bar) Metcon: Explode WOD

REST DAY

Warm up- 2x500m Row (1min Rest) Strength WOD: 30 Hang Cleans…225/145 (EMOM 10m HS Walk) Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5,4,3,2,1 TnG Clean n Jerk (1min rest after each set) Strength: 4 Rounds of: 5 Front Squats…255/175 7 Ring... Read More

Warm up- 1000m Row Olympic: 5,4,3,2,1 of TnG Snatch (1min Rest after each set) Strength: 21…15…9 of: Deadlift…315/215 S2OH…185/125 Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×1 Snatch Complex (Complex= power, low hang power, high hang squat) Strength: 12…9…6 of: OHS…225/145 Bar Muscle Ups Metcon: Explode... Read More

Warm up- 50cal Assault Bike Olympic: 3×5 Jerk Strength: 5…4…3…2…1 of: Rope Climbs Clean n Jerk (heavy) Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×5 Hang Snatch 3×5 Hang Squat Snatch Strength: 9…7…5 of: Deadlift Ring Muscle Ups Paralette HSPU Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 Hang Power Clean 3×5 Hang Squat Clean Strength: 15…10…5 of: Back Squat Weighted Chin Up Metcon: Explode WOD

Warm up- 200 Double Unders Strength WOD: 9…7…5 of: Shoulder to OH (heavy) Bar Muscle Up 25m Sled Pull (strap around the waist…heavy!!!) Metcon: Explode... Read More

REST DAY

Warm up- 200 Double Unders Olympic: 5×2 Jerk Strength: 400m KB Farmers Carry…97/70 Metcon: Explode WOD

Warm up- 800m Run Olympic: 7min EMOM of: 3 Clean n Jerk (singles) Strength: 21…15…9 of: Bench Press GHD Sit Ups Land mine Rotations Metcon:... Read More

Warm up- 50cal Assault Bike Olympic: 10min EMOM of: 1 Power Snatch 1 Low Hang Snatch 1 High Hang Squat Snatch Strength: 12…9…6 of: Back... Read More

Warm up- 800m Run Olympic: 4×1 Snatch Complex (Complex= 1 High Hang Squat, 1 Low Hang Squat, 1 Full Squat Snatch) Strength WOD: 20 Bar... Read More

REST DAY

Warm up- 1200m Run Olympic: 6×1 Snatch Strength: 12/4…9/3…6/2 of: DB Thrusters…65/45 Rope Climbs Metcon: Explode WOD

Warm up- 1000m Row Olympic: 6×1 Clean n Jerk Strength: 3 Rounds of: 8 Back Squat 8 Weighted Pull Ups Metcon: Explode WOD