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Competitor’s WOD

2
Jul

7.3.20

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
30
Jun

7.1.20

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...
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29
Jun

6.30.20

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...
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28
Jun

6.29.20

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...
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25
Jun

6.26.20

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
23
Jun

6.24.20

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
22
Jun

6.23.20

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...
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18
Jun

6.19.20

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...
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16
Jun

6.17.20

OLYMPIC: 12min EMOM of: 3 Muscle Snatch 1 Squat Snatch AUXILIARY: 400 Double Unders (EMOM of 5cal Bike) METCON: Explode WOD
15
Jun

6.16.20

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...
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14
Jun

6.15.20

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...
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11
Jun

6.12.20

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...
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9
Jun

6.10.20

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...
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8
Jun

6.9.20

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
7
Jun

6.8.20

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
4
Jun

6.5.20

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

6.3.20

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
1
Jun

6.2.20

OLYMPIC: Every 2min for 12min: 4 Snatch Dead 3 Snatch Hang High Pull 2 Power Snatch 1 Squat Snatch AUXILIARY: 12…9…6 of: OHS…185/125 Snatch…185/125 (30cal...
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31
May

6.1.20

OLYMPIC: 12min EMOM of: 2 Below the knee Hang Squat Clean 1 Split Jerk AUXILIARY: 400 Double Unders (EMOM 2 Squat Snatch…175/120) METCON: Explode WOD
28
May

5.29.20

OLYMPIC: 5min EMOM of: 3 Snatch Deadlift 2 Snatch High Pull 1 Squat Snatch AUXILIARY: Every 4min for 20min: 12 Snatch…135/95 12 Burpee Over Bar...
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26
May

5.27.20

OLYMPIC: Every 2mins for 10min: 3 Power Clean 3 Hang Squat Clean 2 Squat Clean 1 Split Jerk AUXILIARY: 12…9…6 of: Thrusters…185/125 DB Step Ups…70/50...
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25
May

5.26.20

OLYMPIC: 7min EMOM of: 2 Power Snatch 5min EMOM of: 2 OHS AUXILIARY: 45 Ring Muscle Ups (Starting with and Every 2min 20/17cal Bike) For...
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21
May

5.22.20

OLYMPIC: 8min EMOM of: 2 Split Jerks 3 Power Cleans AUXILIARY: 5 Rounds of: 75 Double Unders 15 Deadlift…225/155 9 Bar Facing Burpee For Time...
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20
May

5.20.20

OLYMPIC: 7min EMOM of: 2 Snatches 3 OHS AUXILIARY: Every 3mins for 18mins: 12 Toes to Bar 12 DB Burpee Deadlift 12 DB S2OH…50/35’s 3...
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18
May

5.19.20

OLYMPIC: Every 30sec for 7min: 1 Snatch Deadlift 1 Snatch High Pull 1 Snatch AUXILIARY: 15min EMOM of: 3 Ring Muscle Ups 3 Sand Bag...
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17
May

5.18.20

OLYMPIC: 5min AMRAP of: 2 Hang Squat Cleans 1 Split Jerk AUXILIARY: 12 Rounds of: 8/6cal Bike 3 Snatches…185/125 1min Rest METCON: Explode WOD
12
May

5.13.20

OLYMPIC: 5×3 Squat Clean (pause below the knee) 5×3 Split Jerk (pause at the bottom of the dip) AUXILIARY: Every 3mins for 27min: 35cal Row...
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11
May

5.12.20

OLYMPIC: Every 30sec for 7min: 2 Power Snatch 2 Hang Squat Snatch AUXILIARY: 12 Rounds of: 100m sprint 3 Snatches…155/105 1min Rest For Time METCON:...
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10
May

5.11.20

Olympic: 5min EMOM of: 1 Power Clean 2 Hang Squat Clean 1 Split Jerk Auxiliary: Every 4mins for 32mins: 5 Ring Muscle Ups 60 Dubs...
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17
Mar

3.18.20

Olympic: 7×2 Power Clean Singles 5×3 Above Knee High Pull Auxiliary: 100cal Ski (EMOM 4 S. Arm Snatch…70/53/ 4 KB Swings…70/53) Metcon: Explode WOD
16
Mar

3.17.20

Olympic: Every 30sec for 7min: 2 High Hang Squat Clean Every 30sec for 7min: 1 Split Jerk Auxiliary: 21…15…9 of: Hang Clean…115/75 Front Squat…115/75 Push...
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15
Mar

3.16.20

Olympic: 8×1 Snatch Balance 5×2 Snatch Low Hang High Pull 7×2 Power Snatch Auxiliary: Every 2mins for 16mins: 10cal Bike Sprint 1min KB Front Rack...
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12
Mar

3.13.20

Olympic: 7min EMOM of: 2 Low Hang Squat Snatch 7min EMOM of: 2 Power Snatch Auxiliary: 50cal Ski (2 Sandbag Cleans…150/100/ 5 burpee EMOM) Metcon:...
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10
Mar

3.11.20

Olympic: 7×2 Low Hang Clean High Pull 7×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 5 Rounds of: 30m Double KB Front Rack Lunge…53/35’s...
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9
Mar

3.10.20

Olympic: 7×2 Snatch High Hang Pulls 5×2 Low Hang Power Snatch Auxiliary: 20min EMOM of: 8cal Bike 2 S Arm DB Snatch…100/70 Metcon: Explode WOD