Competitor’s WOD

Warm up- 50cal Assault Bike Strength WOD: 5 Rounds of: 5 Deadlift…325/215 60 Double Unders Metcon: Explode WOD

Warm up- 1000m Row Auxiliary: 5 Rounds of: 12 Pull Ups…45/25 20cal Assault Bike Metcon: Explode WOD

3mile Jog

Warm up- 50cal Assault Strength WOD: 15…10…5 of: Bar Muscle Ups KB Thruster…70/53 For Time Metcon: Explode WOD

Warm up- 60…50…40…30…20 of Double Unders (20sec rest) Olympic: 5min every 30sec: 2 Snatch Balance Strength: 3×5 Strict HSPU 3×5 Back Squat Metcon: Explode WOD

Warm up- 1000m Row Strength WOD: Work up to a heavy double of Deadlift then: 18…12…6 of: Deadlift High Box Jump For Time Metcon: Explode... Read More

Warm up- 200 Double Unders Olympic and Strength: 10min EMOM of: 2 Squat Clean Thrusters 2 Bar Muscle Ups Metcon: Explode WOD

REST DAY

Warm up- 21…15…9 assault bike cals (10 Burpees between sets) Olympic: 5×2 Snatch Strength: 30 Deadlifts…315/205 For Time Metcon: Explode WOD

Warm up- 50…40…30cal Row (rest 1min) Olympic: 5×2 Hang Clean Strength: 3×5 Back Squat 3×5 Strict HSPU Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5×3 Snatch Hang High Pulls Strength: 21…15…9 of: Deadlift…315/205 Bench Press…225/135 For Time Metcon: Explode WOD

REST DAY

Warm up- 50cal Assault Bike Olympic: 9…7…5 of: Hang Squat Clean (30sec Rest between sets) Strength: 2×8 Front Squat 2×8 Shoulder Press Metcon: Explode WOD

Warm up- 200 Double Unders Olympic: 5min EMOM of: 2 TnG Snatch 2 Bar Muscle Ups Strength: 2×8 Deadlift 2×8 Strict Pull Ups Metcon: Explode... Read More

Warm up- 800m Run Olympic: 10min EMOM of: 2 Power Cleans 2 Jerks Strength: 2×8 Back Squat 2×8 Bench Press Metcon: Explode WOD

Warm up- 50cal Assault Bike Olympic: 5×3 Snatch Hang High Pulls Strength: 3×3 Trap Bar Deadlift 3×3 Pull Up Metcon: Explode WOD

Warm up– 1000m Row Olympic: 5×1 Jerk Strength: 3×3 Front 3×3 Bench Press Metcon: Explode WOD

Warm up- 800m Run Olympic: 5×1 Snatch Strength: 3×3 Deadlift 3×3 Weighted Muscle Up Metcon: Explode WOD

Warm up– 200 Double Unders Olympic: 5×1 Clean n Jerk Strength: 3×3 Back Squat 3×3 Shoulder Press Metcon: Explode WOD

Warm up– 200 Double Unders Olympic: 6min EMOM of: 15m HS Walk 1 Snatch Strength: 3×5 Deadlift 3×5 RDL 3×5 Chins Metcon: Explode WOD Auxiliary:... Read More

Warm up– 1000m Row Olympic: 5×1 Snatch Complex (Complex= 1 High Hang Squat, 1 Low Hang Squat) Strength: 3×5 Thruster 3×5 HSPU Metcon: Explode WOD... Read More

Warm up- 800m Run Olympic: 5×2 Squat Clean TnG Strength: 3×5 Deadlift deficit 3×5 Pull Up Metcon: Explode WOD Auxiliary: 2×4 Rope Climb Sprint (2min... Read More

Warm up– 50cal Assault Bike Olympic: 10min EMOM of: 2 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press 3×5 Dip Metcon: Explode WOD Auxiliary:... Read More

Warm up– 800m Run Olympic: 5×2 Jerk Strength: 2×8 Banded Deadlift 2×8 Chin Ups 2×12 DB Row Metcon: Explode WOD Auxiliary: Accumulate 3min of L-Sit

ACTIVE RECOVERY

Warm up– 50cal Assault Bike Olympic: 5×2 High Hang Power Snatch Strength: 2×8 Front Squat 2×8 DB Shoulder Press Metcon: Explode WOD Auxiliary: 7min AMRAP... Read More

Warm up– 200 Double Unders Olympic: Every 2min for 8min complete: 3 Squat Cleans 20m HS Walk Strength: 2×8 Deadlift 2×8 Chest to Bar Pull... Read More

Warm up– 800m Run Olympic: 4min EMOM of: 2 Snatch Complex (Complex= 1 power, 1 squat) Strength: 2×8 Back Squat 2×8 Bench Press 2×8 Ring... Read More

Warm up– 1000m Row Olympic: 3×2 Squat Clean Thruster Strength: 2×12 Trap Bar Deadlift 2×12 Bent over Row 2×12 Bicep Curl Metcon: Explode WOD Auxiliary:... Read More

ACTIVE REST DAY

Warm up– 50cal Assault Olympic: 5min EMOM of: 2 Power Clean n Jerks 3 Bar Muscle Ups Strength: 3×1 Bench Press 3×1 OHS Metcon: Explode... Read More

Warm up– 800m Run Olympic: 5×2 TnG Snatch Strength: 3×1 Deadlift 3×1 Pull Up 3×6 RDL (snatch grip) Metcon: Explode WOD Auxiliary: 27…21…15…9 of: Reverse... Read More

Warm up– 200 Double Unders Olympic: 10min EMOM of: 2 Hang Squat Cleans 2 Paralette HSPU’s Strength: 3×1 Back Squat 3×1 Shoulder Press 3×12 Dips... Read More

Warm up– 1000m Row Olympic: 6×1 Snatch Balance Strength: 3×3 Banded Deadlift 3×8 Single Leg Deadlift 3×3 Weighted Ring Muscle up Metcon: Explode WOD Auxiliary:... Read More

ACTIVE REST DAY

Warm up– 800m Jog Olympic: 5×1 Clean Complex (Complex= 1 High Hang Squat Clean, 1 Squat Clean) Strength: 3×3 Back Squat 3×3 Bench Press Metcon:... Read More