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Competitor’s WOD

17
Sep

9.18.18

Olympic: 5×5 Muscle Snatch 5×3 Power Snatch 5×2 Squat Snatch Auxiliary: 10-1 of: Med Ball GHD Sit Ups…30/20 Trap Bar Deadlift…300/200 (20m Trap Bar Farmers...
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16
Sep

9.17.18

Olympic: 5×5 Muscle Clean 5×3 Power Clean 5×2 Squat Clean Auxiliary: 80 DB Thrusters…50/35’s (Every 3min 100 Double Unders) Metcon: Explode WOD
13
Sep

9.14.18

Olympic: Every 2mins for 12mins: 1 Hang Snatch, 1 Squat Snatch, 1 Power Snatch, 1 OHS Auxiliary: Every 2mins for 12mins: 13 Back Squats…155/105 21cal...
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11
Sep

9.12.18

Olympic: 6×2 Muscle Cleans 6×2 Power Cleans 6×2 Squat Clean Auxiliary: 300 Double Unders (EMOM 5 Squat Cleans…185/125) 8min Time Cap Metcon: Explode WOD
11
Sep

9.11.18

Olympic: 8min EMOM of: 1 Snatch Complex (3 Deadlift, 2 Hang High Pull, 1 Squat Snatch) Auxiliary: 1mile Run 5min Rest 21…15…9 of: Ring Muscle...
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9
Sep

9.10.18

Olympic: 7×2 Clean High Pull 7×2 High Hang Clean Auxiliary: 60 DB Box Step Overs…24/20″…70/50’s (EMOM of 5 RING muscle Ups) Metcon: Explode WOD
5
Sep

9.6.18

Olympic: 5×3 High Hang Snatch Auxiliary: 16min EMOM of: Min1- 60 Double Unders Min2- 15cal Row Min3- 10 Ring Muscle Ups Min4- 15 Squat Cleans…75/55...
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4
Sep

9.5.18

Olympic: Every 30sec for 5min: 2 Hang Squat Cleans Auxiliary: 10 Rounds of: 15cal Row 10 DB Hang CnJ…50/35’s 1min Rest Metcon: Explode WOD
3
Sep

9.4.18

Olympic: 5min EMOM of: 2 TnG Snatch Auxiliary: 5 Rounds of: 75 Double Unders 60m Sandbag Front Carry…200/150 Metcon: Explode WOD
30
Aug

8.31.18

Olympic: Work up to a heavy flawless single Snatch Take 75% of that weight and do: 8×3 (3min Rest) Auxiliary: 34/13…21/8…15/5 Bike Cals Sandbag onto...
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28
Aug

8.29.18

Olympic: 5min EMOM of: 2 Clean High Pulls Then 5min EMOM of: 3 Power Cleans Auxiliary: 20 Axle Bar Snatch…160/110 20cal Ski (3 G.I. Janes...
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27
Aug

8.28.18

Olympic: 7min EMOM of: 2 Snatches, 1 OHS Auxiliary: 8 Rounds of: 10cal Ski Erg 10 DB Power Cleans…50/35’s (2)30m Shuttles 1min Rest For Time...
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26
Aug

8.27.18

Olympic: 5min EMOM of: 1 Power, 1 Squat Clean Auxiliary: 2mile Run 200 Double Unders 2000m Row (Every 2min 2 CnJ…205/145) (40min Time Cap) Metcon:...
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23
Aug

8.24.18

Olympic: 5min EMOM of: 3 Power Cleans Auxiliary: 55…34…21 of: Bike Erg Cals HSPU (EMOM of 3 DBall Clean…150/100) Metcon: Explode WOD
21
Aug

8.22.18

Olympic: 6min EMOM of: 2 Hang Snatch Auxiliary: 70cal Row 70cal Bike 70 CnJ…115/75 Metcon: Explode WOD
20
Aug

8.21.18

Olympic: 10min EMOM of: 1 Snatch, 2 OHS Auxiliary: 12min AMRAP Up Ladder of: 3 Wall Balls…20/14…10/9 3 Ski Cals 3 burpee onto Plate Metcon:...
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19
Aug

8.20.18

Olympic: 5×2 Low Hang Squat Clean 5×2 Power Clean Auxiliary: 12…9…6 of: Med Ball Ring Muscle Up…14/10 Power Clean…225/155 Metcon: Explode WOD
16
Aug

8.17.18

Olympic: 8min EMOM of: 2 Hang Squat Clean, 1 Jerk Auxiliary: 5 Rounds of: 20m Alt DB OH Walking Lunge…75/55 3 Rope Climbs 2min Rest...
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14
Aug

8.15.18

Olympic: 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Low Hang Snatch High Pull Auxiliary: 2mile Run 40 DB Hang Clean n Jerk…75/55...
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13
Aug

8.14.18

Olympic: 5×3 Squat Clean 60%, 65%, 70%, 75%, 80% Auxiliary: 6 Rounds of: 21cal Run 6 Bar Muscle Ups 1min Rest For Time Metcon: Explode...
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12
Aug

8.13.18

Olympic: Work up to a 1rm Snatch Auxiliary: 75cal Ski (EMOM of 5 Thrusters…135/95) Metcon: Explode WOD
9
Aug

8.10.18

Olympic: 7×3 Squat Snatch Auxiliary: 21…15…9 of: Bench Press…205/145 Back Squat…255/180 Metcon: Explode WOD
7
Aug

8.8.18

Olympic: 7min EMOM of: 2 Push Press 2 Split Jerk Auxiliary: 4 Rounds of: 8 Deadlifts…315/225 60 Double Unders Metcon: Explode WOD
6
Aug

8.7.18

Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 100cal Ski (EMOM of 2 Snatches…185/125) Metcon: Explode WOD
5
Aug

8.6.18

Olympic: 7mins Every 30sec: 2 Hang Cleans Auxiliary: 8 Rounds of: 4 D-Ball Cleans…150/100 5 Ring Muscle Ups 6cal Bike Metcon: Explode WOD
2
Aug

8.3.18

Olympic: Work up to a heavy 1 rep Power Clean Auxiliary: 22 Power Cleans…225/155 (EMOM of 3 PHSPU’s) Metcon: Explode WOD
31
Jul

8.1.18

Barbell: Every 30sec for 5min: 3 High Hang Squat Cleans Auxiliary: 21…15…9 of: Ski Cal Wall Balls…30/20…10/9 Chest to Bar Pull Ups HSPU…(2)45’s For Time...
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30
Jul

7.31.18

Olympic: 7mins to work up to a heavy 2 rep CnJ Auxiliary: 10 Rounds of: 10cal Bike 3 Squat Snatches…155/105 Metcon: Explode WOD
29
Jul

7.30.18

Olympic: Every 30sec for 7mins: 3 Snatches Auxiliary: 50…25 of: Thrusters…115/75 Ski Cal Metcon: Explode WOD
26
Jul

7.27.18

Intervals: 2 Rounds of: 3min AMRAP of Ski Cals 1min Rest 3min AMRAP of AirRunner 1min Rest 3min AMRAP of Bike 1min Rest Auxiliary: 5...
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24
Jul

7.25.18

Olympic: 6min EMOM of: 3 Squat Cleans + 1 Jerk Auxiliary: 200 Double Unders 75 GHD Sit Ups 75 DB Power Cleans…50/35 (EMOM 4 Heavy...
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23
Jul

7.24.18

Olympic: 5×3 Snatch 5×2 Low Hang Snatch High Pull Auxiliary: 4 Rounds of: 9 Snatches…185/125 7 PHSPU 18cal Ski Erg Metcon: Explode WOD
22
Jul

7.23.18

Olympic: 5×2 Power Clean 5×2 Hang Squat Clean Auxiliary: 2 Rounds of: 20 Power Cleans…185/125 18 Ring Muscle Ups Metcon: Explode WOD
19
Jul

7.20.18

Olympic: 7×1 Snatch Complex (Complex= 2 Power, 1 High Hang Squat) Auxiliary: 200m Yoke Walk 200m Sled Drag 3 Rounds of: 25cal Ski Erg 25...
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17
Jul

7.18.18

Olympic: Work up to a heavy single Squat Clean Auxiliary: 60cal Ski Erg (EMOM 5 Squat Cleans…185/125) (8min Time Cap) For Time Metcon: Explode WOD