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Competitor’s WOD

18
Oct

10.19.18

Olympic: 10×2 Snatch Complex (Complex- 3 Snatch High Pulls, 1 Squat Snatch) Auxiliary: 400m Yoke Carry (Every Time you set the yoke down do 10...
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16
Oct

10.17.18

Olympic: Every 30sec for 7min: 1 Squat Clean, 1 Hang Squat Clean, 1 Squat Clean Auxiliary: 6 Rounds of: 30m Sled Push…315/225 22cal Ski Metcon:...
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15
Oct

10.16.18

Olympic: 7min EMOM of: 3 Snatch Balance, 1 Power Snatch Auxiliary: 300 Double Unders (EMOM of 15 Wall Balls…20/14…10) Metcon: Explode WOD
14
Oct

10.15.18

Olympic: 16min EMOM of: 1-4min- 6 Clean Grip High Pull 5-8min- 4 Power Clean 9-12min- 2 Hang Squat Clean Auxiliary: 15…10…5 of: Back Squat…275/185 Paralette...
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11
Oct

10.12.18

Intervals: 7 Rounds of: 2:40min AMRAP of: 25cal Row 25cal Bike 1:20min Rest For Total Cals Auxiliary: 15min EMOM of: Min1- 6 Devils Press…50/35 Min2-...
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9
Oct

10.10.18

Olympic: 7×2 Split Jerk 7×2 Push Press Auxiliary: Every 2mins for 12mins: 10 Snatches…155/105 18/13cal Bike Metcon: Explode WOD
8
Oct

10.9.18

Olympic: Every 2mins for 8mins: 2 Snatch High Pull, 2 Squat Snatch Auxiliary: 10 Rounds of: 10m HS Walk 10 Postols Metcon: Explode WOD
7
Oct

10.8.18

Olympic: 8×1 Squat Clean Complex (2 Hang High Pulls, 2 Hang Squat Clean) Auxiliary: 5 Rounds of: 6 Sandbag onto rev hyp…200/150 7 Sandbag Front...
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4
Oct

10.5.18

Olympic: 7min EMOM of: 2 Hang Snatches Auxiliary: “THE CLASSIC” 3 Rounds of: 30 GHD Sit Ups 100 Dounble Unders Metcon: Explode WOD
2
Oct

10.3.18

Olympic: 8×2 Clean n Jerk Auxiliary: 70cal Ski (EMOM of 7 Thrusters…165/115) For Time (9min Time Cap) Metcon: Explode WOD
1
Oct

10.2.18

Olympic: 7×2 Clean Complex (Complex= 1 High Hang Squat, 1 above Knee Hang Squat, 1 Squat) Auxiliary: 300 Double Unders (EMOM of 12 Heavy Wall...
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30
Sep

10.1.18

Olympic: 5min EMOM of: 5 Snatch Deads, 2 Power Snatch, 1 Hang Squat Auxiliary: 21 Man Makers…50/35’s 21 DB Step Overs…24/20″…70/50’s 21 Bar Muscle Ups...
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27
Sep

9.28.18

Olympic: 5×3 Shoulder Press from bottom of split jerk 5×2 Split Jerk 3min EMOM of: 3 Power Cleans, 2 S2OH Auxiliary: 3 Rounds of: 20m...
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25
Sep

9.26.18

Olympic: 6×1 S2OH Complex (Complex= 1 Shoulder Press, 3 Push Press, 4 Push Jerk) Auxiliary: 70 HDDWB’s…20/14…12/11 (EMOM 3 Sand Bag Cleans…200/150) (12min Time Cap)...
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24
Sep

9.25.18

Olympic: Every 2min for 8mins: Snatch Complex (Complex= 6 Snatch Deads, 2 Hang Snatch, 2 Power Snatch) Auxiliary: 70 DB Step Overs…70/50 (Every time you...
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23
Sep

9.24.18

Olympic: 3×6 Clean Grip Deadlift (2sec pause below knee) 3×6 Hang High Pull 4×8 Light Hang Muscle Clean Auxiliary: 300 Double Unders (EMOM of 2...
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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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