Competitor’s WOD

Warm up- 200 Double Unders Olympic: 5×3 Squat Snatch Strength: 3 Rounds of: 8 Deadlifts 8 Strict deficit HSPU’s Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: Practice Snatch! Strength: 5,4,3,2 of Trap Bar Deadlift 3×12 DB Row 3×15 Reverse Hypers Metcon: Explode WOD

REST DAY

Warm up- 800m Run Strength WOD: 10 Rounds of: 2 Ring Muscle Ups 2 Snatches…155/105 For Time Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×1 Clean n Jerk complex (Complex= 2 deadlift, 2 hang clean, 2 front squat, 2 jerk) Strength: 5,4,3,2 of... Read More

Warm up- 1000m Row Olympic: 3×3 High Hang Squat Snatch Strength: 5×3 Snatch Low Hang High Pulls 5,4,3,2 Deadlift 5,4,3,2 Pull Up Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 6×1 Snatch Strength: 3, 5, 7 of Deadlift (finish with a max set of heavy unbroken) 3, 5, 7... Read More

REST DAY

Warm up- 500m Row Olympic: 10min EMOM of: 2 Jerks Strength: 9…7…5 of: Front Squat…225/135 Bar Muscle Up Metcon: Explode WOD

Warm Up- 800m Run Olympic: 6×1 Squat Clean Strength: 21…15…9 of: Deadlift…315/225 Bench Press…225/135 For Time Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 10min EMOM of: 2 Squat Snatch Strength: 3 Rounds (not for time) of: 8 Back Squat 8 Weighted Pull... Read More

Warm up- 200 Double Unders Olympic: 3×5 TnG Clean n Jerk Strength: 3×3 Trap Bar Deadlift 3×3 C2B Pull Up 3×3 Bent Over Row Metcon:... Read More

REST DAY

Warm up- 800m Run Strength WOD: 3 Rounds of: 6 Snatches…185/135 6 Back Squat…315/205 For Time Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×3 Power Cleans Strength: 3×3 Back Squat 3×3 Front Squat 3×3 Strict HSPU Metcon: Explode WOD

Warm up- 200 Double Under Olympic: 3×3 Snatch High Pulls 3×3 Power Snatch Strength: 3×3 Deadlift 3×3 Weighted Ring Pull Up 3×3 RDL Metcon: Explode... Read More

Warm up- 1000m Row Olympic: 5×2 High Hang Squat Clean Strength WOD: 3 Rounds of: 20cal Assault Bike 8 OHS…185/115 For Time Metcon: Explode WOD

REST DAY

Warm up- 800m Run Strength WOD: 3 Rounds of: 6 Thrusters…225/145 9 Dball…150/80 12 G.I. Janes For Time Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 3×5 High Hang Squat Snatch Strength: 3×5 Deadlift 3×5 Chin Up 3×5 Bent Over Row Metcon: Explode WOD

Warm up- 50cal Assault Olympic: 3×5 Squat Clean (singles) Strength: 3×5 Back Squat 3×5 Front Squat 3×5 Bench Metcon: Explode WOD

Warm up- 800m Jog Strength WOD: 10min EMOM of: 1 Clean n Jerk…255/165 2 Med Ball Ring Muscle Ups…14/10 Metcon: Explode WOD

REST DAY

Warm up- 200 Double Unders Strength WOD: 15…10…5 of: Snatch…185/125 (30/20cal Assault Bike after each set) Metcon: Explode WOD

Warm up- 3x20cal Assault (1min Rest) Olympic: 6×1 Clean n Jerk Strength: 2×8 Back Squat 2×8 Bench Press 2×8 DB Shoulder Press 2×50 GHD Sit... Read More

Warm up- 1000m Row Olympic:  6×1 Squat Snatch Strength: 2×8 Deadlift 2×8 C2B Pull Up 2×8 Chin Up 2×8 Bent Over Row Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×1 CnJ Complex (Complex= 1 Squat Clean, 1 Low Hang Squat Clean, 1 High Hang Squat Clean n Jerk)... Read More

REST DAY

Warm up- 50cal Assault Bike Strength WOD: 8 CnJ…225/145 30/20 cal Assault Bike 8 CnJ…205/125 20/12 cal Assault Bike 8 CnJ…185/115 10/8 cal Assault Bike... Read More

Warm up- 800m Run Olympic: 5×3 TnG Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press 3×3 Dips 3×30 GHD Sit Ups Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×3 Squat Clean Strength: 3×3 Deadlift 3×3 Weighted Pull Up 3×15 DB Row 3×20 Reverse Hyper Metcon: Explode WOD

Warm up- 800m Run Strength WOD: 6min EMOM of: 2 Hang Squat Snatch 2 Strict Ring Muscle Ups Metcon: Explode WOD

REST DAY

Warm up- 200 Double Unders Olympic: 3×3 Jerks Strength: 100m Sled Drag (walking)…270/225 200m Farmers Carry…97/70 Metcon: Explode WOD

Warm up- 800m Run Olympic: 3×5 Snatch grip RDL  3×5 Hang High Pulls 5×5 Squat Snatch Singles Strength: 3×5 Deadlift 3×5 Pull Up Metcon: Explode... Read More

Warm up- 30…20…10 Assault Cals Olympic: 6min EMOM of: Clean Complex (Complex= 1 Hang Squat, 1 Squat Clean, 1 Front Squat) Strength: 3×5 Back Squat... Read More