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Competitor’s WOD

17
Jun

6.18.19

Olympic: 7min EMOM of: 2 Hang Squat Snatch 7min EMOM of: 2 Snatch Balance Auxiliary: 7 Rounds of: 3 Bar Muscle Ups 3 Sandbag Cleans…200/150...
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16
Jun

6.17.19

Olympic: 7min EMOM of: 2 Power Cleans 2 Hang Squat Cleans Auxiliary: 5 Rounds of: 20cal Treadmill 12 Deadlift…275/185 Metcon: Explode WOD
13
Jun

6.14.19

Olympic: 8×1 Low Hang Snatch 7×2 OHS Auxiliary: 10min EMOM of: 10cal Bike 10min EMOM of: 10cal Treadmill Metcon: Explode WOD
11
Jun

6.12.19

Olympic: 8min EMOM of: 1 Power Clean, 2 High Hang Squat Clean Auxiliary: 12 Rounds of: 5m Sandbag Lunge…200/150 3 Bar Muscle Ups For Time...
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10
Jun

6.11.19

Olympic: 8×1 Squat Snatch 8×2 Snatch High Pull Auxiliary: 70 DB Box Step Ups…24/20″…50/35 (EMOM 6 Ring Muscle Ups) (8min Time Cap) Metcon: Explode WOD
9
Jun

6.10.19

Olympic: 8×2 Squat Cleans 8×1 1 Power Clean, 1 Front Squat, 1 Hang Clean, 1 Jerk Auxiliary: 1mile: Carrying 2 KB…70/53 Wearing a 40lb vest...
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6
Jun

6.7.19

Olympic: 8×1 Push Jerk (2sec pause at bottom of dip) Auxiliary: 20min EMOM of: 5cal Bike 6 G.I. Janes Metcon: Explode WOD
4
Jun

6.5.19

Olympic: 8min EMOM of: 2 Power Clean 1 Squat Clean Thruster Auxiliary: 10 Rounds of: 5 G.I. Janes 100mvSprint Metcon: Explode WOD
3
Jun

6.4.19

Olympic: 5min EMOM of: 4 Snatch Grip DL 5min EMOM of: 2 Hang Snatch 1 OHS Auxiliary: 15…10…5 of: Sandbag Bear hug squats…200/150 Med Ball...
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2
Jun

6.3.19

Olympic: 5min EMOM of: 3 High Hang Power Clean 2 Jerk Auxiliary: 5 Rounds of: 7 Bar Muscle Ups 400m Run Metcon: Explode WOD
30
May

5.31.19

Olympic: 8×3 Snatch Balance 7×2 Squat Snatch Auxiliary: 300 Double Unders (EMOM…3 Squat Cleans…185/125) (12min Time Cap) Metcon: Explode WOD
28
May

5.29.19

Olympic: 8min EMOM of: 2 High Hang Cleans 2 Front Squat (2sec pause at depth) Auxiliary: 2 Rounds of: 30 Goblet Squat Belt Squats…70/53 KB…...
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27
May

5.28.19

Olympic: 8min EMOM of: 3 Snatch Deadlift 1 Power Snatch 1 Squat Snatch Auxiliary: 70cal Bike (EMOM 20 Double Unders) Metcon: Explode WOD
23
May

5.24.19

Olympic: 10min EMOM of: ODD- 1 Hang Squat Clean, 2 Power Clean, 1 Jerk EVEN- 1 Hang Squat Snatch, 2 Power Snatch, 2 OHS Auxiliary:...
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21
May

5.22.19

Olympic: 6min EMOM of: CnJ Complex (Complex= 4 Hang Cleans, 2 Jerk) Auxiliary: 60 DB Step Overs…24/20″…50/80 (EMOM…6 Burpee Box Jump Over) (10min Time Cap)...
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19
May

5.20.19

Olympic: 6min EMOM of: 2 Power Cleans 2 Hang Squat Cleans Auxiliary: Death by: Deadlift…315/225 Burpee Over Bar Metcon: Explode WOD
16
May

5.17.19

Olympic: 5min EMOM of: 1 Squat Clean, 2 Power Cleans, 1 Jerk Auxiliary: 12…9…6…3 of: Ring Muscle Ups Front Squat…225/155 Metcon: Explode WOD
14
May

5.15.19

Olympic: 6min EMOM of: Snatch Complex (2 Power, 2 Hang Snatch) Auxiliary: 21…15…9 of: Hang Squat Cleans…155/105 Weighted Chin Ups…50/35 Metcon: Explode WOD
13
May

5.14.19

Olympic: 8min EMOM of: 2 Power Cleans 2 Front Squats 2 Hang Squat Cleans Auxiliary: 20min EMOM of: 5cal Assault Bike 3 Bar Muscle Ups...
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12
May

5.13.19

Olympic: 5×3 Snatch Deadlift 5×2 Hang High Pull 7×1 High Hang Squat Snatch Auxiliary: 3 Rounds of: 8 Half Pegboard accents 22 Heavy Wall Balls...
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5
May

5.6.19

Olympic: 5×3 Snatch Grip Block High Pull (below knee) 9×1 Snatch @70% Auxiliary: 8 Rounds of: 7cal Ski 3 Snatch…185/125 1min Rest Metcon: Explode WOD
2
May

5.3.19

Olympic: 5min EMOM of: 3 Squat Cleans 1 Jerk Auxiliary: 21min EMOM of: Min1- 3 Legless Rope Min2- 10 KB Pistol…53/35 Min3- 6 PHSPU Metcon:...
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30
Apr

5.1.19

Olympic: 5min EMOM of: 2 Snatch-Grip Deadlifts 5min EMOM of: 2 Snatches Auxiliary: 300 Double Unders (EMOM of 3 Clean n Jerk…225/155) (10min Time Cap)...
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29
Apr

4.30.19

Olympic: 6×3 Power Clean 6×2 Jerk Auxiliary: Every 2min for 22min: 14cal Row 6 Trap Bar Deadlifts… Heavy 6 DB S2OH…55/80 Metcon: Explode WOD
28
Apr

4.29.19

Olympic: 7×2 Snatch High Pull 5×2 Squat Snatch Auxiliary: 3 Rounds of: 20 OHS…135/95 30m Sandbag Carry…200/150 20 Heavy Wall Balls…30/20…10/9 Metcon: Explode WOD
25
Apr

4.26.19

Olympic: 5min EMOM of: 3 Clean n Jerks Auxiliary: 10min Row 10min Ski 10min Bike Metcon: Explode WOD
23
Apr

4.24.19

Olympic: Every 3mins for 15mins: 5 Shoulder Press 5 Push Press 5 Split Jerk Auxiliary: 300 Double Unders (EMOM of 5 G.I. Janes) Metcon: Explode...
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22
Apr

4.23.19

Olympic: 7min EMOM of: 2 Snatch Balance 7min EMOM of: 2 Single Snatch Auxiliary: 15 Legless Rope Climbs (EMOM of 8 Heavy WBS…30/20…10/10) For Time...
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21
Apr

4.22.19

Olympic: 7×2 Clean Grip Hang High Pull @ 100% 7×2 Squat Clean @ 70% Auxiliary: 100cal Row (EMOM of 2 Squat Snatch…185/125) Metcon: Explode WOD
7
Feb

2.8.19

Olympic: 5min EMOM of: 3 Snatches 5min EMOM of: 2 Hang Snatch 2 OHS Auxiliary: 3 Rounds of: 30cal Ski 6 Devils Press…80/55 8 DB...
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5
Feb

2.6.19

Olympic: 5×3 Clean n Jerk 8×2 Hang High Pulls Auxiliary: 15…10…5 of: DB Squat Clean Thruster…80/55 Bar Muscle Ups Ski Cal Metcon: Explode WOD
4
Feb

2.5.19

Olympic: 5×2 High Hang Power Snatch 5×2 High Hang Squat Auxiliary: 21…15…9 of: Hang Clean…155/105 Front Squat…155/105 S2OH…155/105 Metcon: Explode WOD
3
Feb

2.4.19

Olympic: Every 30sec for 7mins: 2 Squat Cleans Auxiliary: 70 Dumbell Step Overs……55/40…24/20″ (EMOM of 4 Ring Muscle Ups) For Time (12min Time Cap) Metcon:...
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31
Jan

2.1.19

Olympic: 5×2 Snatch Balance 5×2 Snatch High Pull Auxiliary 5…4…3…2…1 of: Legless Rope Climbs (15cal Treadmill Sprint after each) Metcon: Explode WOD
29
Jan

1.30.19

Olympic: Every 30sec for 7min: 2 Squat Cleans 1 Jerk Auxiliary: 10 Rounds of: 3 Thrusters…185/125 4 Bar Muscle Ups Metcon: Explode WOD