Competitor’s WOD

Warm up- 800m Run Olympic: 5min EMOM of: 3 Squat Cleans (singles) Strength: 21…15…9 of: High Heavy WB’s…30/20…11/10 Deadlift…315/220 For Time Metcon: Explode WOD

Rest Day

Warm up- 200 Double Unders Olympic: 5×5 Snatch Hang High Pulls Strength: 2×8 OHS 2×8 Bench Press 2×8 Dips Metcon: Explode WOD

Warm up- 1000m Row Olympic: 3×3 Jerk 3×3 Hang Power Clean Strength: 2×8 Deadlift 2×8 Weighted Pull Up 2×8 RDL Metcon: Explode WOD Auxiliary: 40…30…20…10... Read More

Warm up- 50cal Assault Olympic: 6×1 Squat Snatch (pause at low hang) Strength: 2×8 Back Squat 2×8 Front Squat 2×8 Shoulder Press Metcon: Explode WOD

Warm up- 50cal Assault Auxiliary: 24 Rope Climbs For Time Metcon: Explode WOD

Rest Day

Warm up- 800m Run Olympic: 3×3 Hang Squat Cleans Strength: 3×3 Back Squat 3×3 Front Squat 3×3 Thruster 3×3 Shoulder Press Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 10min EMOM of: 3 Squat Snatch Singles Strength: 3×3 Deadlift 3×6 Clean Grip RDL 3×3 Pull Up Metcon: Explode... Read More

Warm up- 40…30…20 Assault cals (1min Rest between) Auxiliary: 3 Rounds of: 700m Row 800m Run 3min Rest For Time Metcon: Explode WOD

REST DAY

Warm up- 50cal Assault Bike Auxiliary: 5 Rounds of: 25 Double Unders 50m Reverse Sled Drag…135/90 For Time Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Snatch Complex (Complex= 1 Power, 1 Hang Power, 1 Hang Squat) Strength: 3×5 Deadlift 3×5 Weighted... Read More

Warm up- 200 Double Unders Olympic: 10min EMOM of: 1 Squat Clean Thruster Strength: 3×5 Back Squat 3×5 Strict Deficit HSPU 3×5 Bench Metcon: Explode... Read More

Warm up- 800m Run Olympic: 3×5 Jerk Auxiliary: 100m HS Walk 50 Lateral Box Jump Overs…24/20″ For Time Metcon: Explode WOD

REST DAY

Warm Up- 200 Double Unders Strength WOD: 5 Snatches…185/125 5 Snatches…205/135 5 Snatches…225/145 30 Burpee Over Bar 30cal Assault Bike For Time Metcon: Explode WOD

Warm up- 1000m Row Olympic: 5×3 Power Clean n Jerk Strength: 2×8 Deadlift 2×8 Weighted Pull Up Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 5×3 Low Hang Squat Snatch Strength: 2×8 Back Squat 2×8 Bench Press 2×8 DB Shoulder Press Metcon: Explode WOD

Warm up- 800m Run Olympic: 6min EMOM of: 1 Clean Complex (Complex= 1 High Hang, 1 Low Hang, 1 Power) Metcon: Explode WOD Auxiliary: 20... Read More

Rest Day

Warm up- 200 Double Unders Olympic: 3×3 Snatch Hang High Pull 3×3 Snatch (singles) 3×3 Hang Squat Snatch Metcon: Explode WOD Auxiliary: 3 Rounds of:... Read More

Warm up- 50…40…30…20…10 of Double Unders (30sec rest between) Strength: 3×3 Back Squat 3×3 Shoulder Press 3×12 DB Tricep Ext Metcon: Explode WOD Auxiliary: 6min... Read More

Warm up- 3x30sec Assault Bike Sprint (30sec Rest) Strength: 3×3 Deadlift 3×3 Weighted C2B Pull Up 3×12 Bent Over Barbell Row Metcon: Explode WOD Auxiliary:... Read More

Warm up- 1000m Row Strength: 4x25m Sled Drag (walking) Metcon: Explode WOD

Warm up- 800m Jog Olympic: 8min EMOM of: 1 CnJ Complex (Complex= 1 Front Squat (2sec pause at bottom), 1 Jerk Metcon: Explode WOD Auxiliary:... Read More

Warm up- 30…20…10 of Assault Bike cals (1min rest) Olympic: 10×1 Snatch Complex (Complex= 1 Snatch Deadlift, 1 Snatch low hang high pull, 1 Squat... Read More

Warm up- 200 Double Unders Strength: 3×5 Deadlift 3×5 Weighted Chest to Bar 3×15 Barbell Shrug 3×20 Reverse Hyper Olympic: 3×3 High Hang Power Clean... Read More

Warm up- 3x20cal Assault Bike Strength WOD: 21…15…9 of: Bench Press…205/135 Weighted Chin Ups…45/25 For Time Metcon: Explode WOD

REST DAY

Warm up- 30sec on 30sec off for 8min Assault Bike Strength WOD: 12…9…6 of: Deadlift…365/255 (HS Walk 25m After each set) For Time Metcon: Explode... Read More

Warm up- 200 Double Unders Strength: 2×8 Back Squat 2×8 Shoulder Press 2×8 Dips Olympic: 3×5 Snatch (singles) Metcon: Explode WOD

Warm up- 1000m Row Strength: 2×8 Deadlift 2×8 Weighted Chins 2×30 Weighted Back Ext Olympic: 3×5 Clean Grip Hang High Pulls Metcon: Explode WOD

Warm up- 800m Run Benchmark #21- 1rm Clean n Jerk Strength WOD: 21…15…9 of: Wall Balls…30/20 GHD Sit Ups (8 Paralette HSPU’s after each) For... Read More

Rest Day Make up any missed benchmarks

Warm up- 50cal Assault Bike Benchmark #20- 1rm Snatch Strength WOD: 3 Rounds of: 30 GHD Sit Ups 20 Landmine Rotations Metcon: Explode WOD