Competitor’s WOD

OLYMPIC: 20×1 Squat Snatch+OHS AUXILIARY: 21…15…9 of: Thruster…135/95 Bar Muscle Up METCON: Explode WOD

OLYMPIC: 12×1 Clean n Jerk Complex 3 Hang Power Cleans 1 High Hang Squat Clean 1 Split Jerk AUXILIARY: 10 Rounds of: 12/9cal Ski 10m... Read More

OLYMPIC: 12min EMOM of: 2 High Hang Squat Snatch (3sec pause at depth) AUXILIARY: 5 Rounds of: 2min AMRAP of: 3 Ring Muscle Ups 9... Read More

OLYMPIC: Work up to a heavy 2rep Squat Clean AUXILIARY: 20 Squat Cleans…225/155 (EMOM of 4/3cal Ski) METCON: Explode WOD

OLYMPIC: 14min EMOM of: 2 Snatch Balance 1 Squat Snatch AUXILIARY: 30min EMOM of: Min1- :10sec AMRAP bike Cals Min2- :10sec AMRAP run Cals For... Read More

OLYMPIC: 5min EMOM of: 2 Squat Cleans Then: 7min EMOM of: 2 High Hang Power Clean n Split Jerk AUXILIARY: Every 3min for 15min: 20m... Read More

OLYMPIC: 6min to work up to a heavy single CnJ 6min to work up to a heavy single Snatch AUXILIARY: 20min EMOM of: Min1- Max... Read More

OLYMPIC: 12×1 Clean n Jerk Complex (1 Squat Clean, 3 Front Squats, 1 Split Jerk) AUXILIARY: 16min EMOM of: Min1- 22/16cal Bike Min2- 9 DB... Read More

OLYMPIC: 12×1 Clean Complex (Complex= 3 Snatch High Pull, 2 Squat Snatch) AUXILIARY: 3 Rounds of: 12 Sandbag Cleans…200/150 30m Sandbag Carry…200/150 12 Shoulder Press…145/95... Read More

OLYMPIC: Every 30sec for 7min: 2 Hang Squat Clean 1 Split Jerk AUXILIARY: 90m KB OH Walking Lunge…53/35’s (Starting with and every time you break,... Read More

OLYMPIC: Every 30sec for 7min: 1 Hang Squat Snatch 1 Power Snatch AUXILIARY: Every 4min for 16min: 30cal Ski 13 DB Clusters…50/35’s METCON: Explode WOD

OLYMPIC: 12min EMOM of: 2 Split Jerks 1 Squat Clean AUXILIARY: Every 2min for 12min: 12 Power Cleans…135/95 12cal Ski METCON: Explode WOD

OLYMPIC: 8min EMOM of: 2 Power Snatch 1 Squat Snatch AUXILIARY: Every 3min for 18min: 200m Run 20cal Row 2 Clean n Jerk…225/155 For Slowest... Read More

OLYMPIC: 12×2 High Pull Clean 9×2 Front Squat 6×2 Hang Squat Clean AUXILIARY: 18…15…12…9 of: Ski Cals S Arm KB Hang Snatch…70/53 Clean n Jerk…95/65... Read More

OLYMPIC: Work up to a heavy single Squat Snatch AUXILIARY: 10 Rounds of: 4 Ring Muscle Up 4 Burpee Ring Touch 1min Rest METCON: Explode... Read More

OLYMPIC: Every 30sec for 7min: 2 Squat Clean n Split Jerk AUXILIARY: 3 Round of: 1min Plank Hold (left hand, right foot off the ground)... Read More

OLYMPIC: 12min EMOM of: 2 Power Snatch 2 Squat Snatch AUXILIARY: 21…15…9 of: Squat Snatch…135/95 Ring Muscle Up METCON: Explode WOD

OLYMPIC: 15×1 of: Clean Complex (Complex= 1 Power Clean, 1 Hang Squat Clean, 1 Jerk) AUXILIARY: 25min EMOM of: 2 Sandbag Over Bar…200/150 (bar height... Read More

OLYMPIC: 5min EMOM of: 1 Power Clean 2 Hang Squat Cleans AUXILIARY: 300cal Bike (Every 2min 6 DB Clusters…50/35’s) For Time METCON: Explode WOD

OLYMPIC: 5min EMOM of: 3 Clean Deadlifts 5min EMOM of: 2 Clean High Pulls 5min EMOM of: 2 Split Jerks AUXILIARY: 3 Rounds of: 15... Read More

OLYMPIC: 12×1 Snatch Complex (Complex= 1 Hang Power, 2 Hang Squat, 2 Snatch High Pull, 1 Squat Snatch) AUXILIARY: Every 3min for 18min: 15 Strict... Read More

OLYMPIC: 12×1 Clean n Jerk Complex (Complex= 2 Hang Squat, 2 Power, 2 Squat Clean, 1 Solit Jerk) AUXILIARY: 300 Double Unders (EMOM 4 Bar... Read More

OLYMPIC: Every 30sec for 7min: 1 Squat Snatch AUXILIARY: 8 Rounds of: 50 Double Unders 15m KB OH Walking Lunge…70/53 For Time METCON: Explode WOD

OLYMPIC: Every 30sec for 8min: 1 Power Clean (Increase weight each round) AUXILIARY: 30min EMOM of: 13/10cal Row 2 G.I. Janes METCON: Explode WOD

OLYMPIC: 12×1 Snatch Complex (Complex= 4 Snatch High Pull, 3 Hang Squat Snatch) AUXILIARY: 2 Rounds of: 800m Run 120m Sandbag Carry 3min Rest For... Read More

OLYMPIC: 12×1 CnJ Complex (Complex= 3 Power Clean, 2 Low Hang Clean, 3 Front Squats, 1 Jerk) AUXILIARY: 21…15…9 of: Ski Cals DB Hang Squat... Read More

OLYMPIC: Every 30sec for 7min: 2 Clean n Jerks AUXILIARY: Every 3min for 30min: 6 Thrusters…155/105 5 Burpee Over Bar 4 Ring Muscle Ups 18cal... Read More

OLYMPIC: 12min EMOM of: 3 Muscle Snatch 1 Squat Snatch AUXILIARY: 400 Double Unders (EMOM of 5cal Bike) METCON: Explode WOD

OLYMPIC: 5×3 Low Hang Squat Clean (2sec pause at depth) 5×3 Push Jerk AUXILIARY: 19min EMOM of: 30m Sled Push…135/95 2 Wall Walks METCON: Explode... Read More

OLYMPIC: Every 2mins for 10min: 3 Squat Snatch 2 Snatch High Pull 1 Squat Snatch AUXILIARY: 21min EMOM of: Min1- 6 Power Cleans…165/115 Min2- 7... Read More

OLYMPIC: 5min EMOM of: 2 High Hang Squat Clean 5min EMOM of: 2 Split Jerk AUXILIARY: 300 Double Unders (EMOM of 3 Squat Cleans…185/125) 12min... Read More

OLYMPIC: 12min EMOM of: 2 Snatch Low Hang High Pull 1 Squat Snatch AUXILIARY: Every 3min for 18min: 38/27cal Row 7 Devils Press…50/35’s For Slowest... Read More

OLYMPIC: 12×1 Clean n Jerk Complex (Complex= 2 Split Jerks, 3 Hang Squat Cleans) AUXILIARY: 15…10…5 of: OHS..185/125 Ring Muscle Ups METCON: Explode WOD

OLYMPIC: 12×1 Snatch Complex (Complex= 1 Low Hang Squat, 1 High Hang Squat, 1 Squat Snatch) AUXILIARY: “ISABELLE” 30 Snatches…135/95 For Time METCON: Explode WOD

OLYMPIC: 5min EMOM of: 2 Clean High Pull 1 Clean n Jerk AUXILIARY: 30 Clean n Jerks…135/95 For Time METCON: Explode WOD

OLYMPIC: 12min EMOM of: 2 Clean n Jerk AUXILIARY: 27…21…15…9 of: DB S Arm OHS…50/35 C2B Pull Ups For Time METCON: Explode WOD