Competitor’s WOD

warm up- 50cal Assault Bike Olympic: 3×3 TNG CnJ Strength: 3×3 OHS 3×3 Strict HSPU Metcon: Explode WOD 15.4 *new website, post to comments your... Read More

3.19.15 THURSDAY ACTIVE REST DAY

3.18.15 WEDNESDAY warm up– 1000m Row Olympic: 5×2 Squat Snatch Strength: 2×3 Front Squat 2×3 Bench Press 3×12 Tricep Ext Metcon: Explode WOD Auxiliary: 21…15…9... Read More

3.17.15 TUESDAY warm up– 800m Jog Olympic: 5×2 Power Clean Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD Auxiliary: 15…10…5... Read More

3.16.15 MONDAY warm up– 1000m Row Olympic: 5×2 Snatch Strength: 3×3 Back Squat 3×3 Shoulder Press 3×3 Dip Metcon: Explode WOD Auxiliary: 100 Box Jumps…24/20"... Read More

3.13.15 FRIDAY warm up– 30cal Assault Bike Olympic: 5×2 Power Clean Strength: 3×5 Trap Bar Deadlift 3×5 Low Hang Clean High Pulls Metcon: 15.3

3.11.15 WEDNESDAY warm up– 2x400m Run Olympic: 5×2 Jerk Complex (complex= 2 Front Squats, 1 Split Jerk) Strength: 3×5 Bench Press 3×5 Dips Metcon: Explode... Read More

3.10.15 TUESDAY warm up– 50cal Assault Bike Olympic: 5×3 Squat Snatch Strength: 3×5 Back Squat 3×5 Shoulder Press Metcon: Explode WOD Auxiliary: 4 Rounds of:... Read More

3.9.15 MONDAY warm up– 1000m Row Olympic: 6min EMOM of: 1 CnJ Complex (complex= 2 Hang Cleans and 1 Jerk) Strength: 3×5 Deadlift 3×5 RDL... Read More

3.6.15 FIRDAY warm up– 50cal Assault Bike Olympic: 5min EMOM of: 1 Snatch Complex (Complex= 1 Power, 1 Hang, 1 OHS) Strength: 2×8 Front Squat... Read More

3.5.15 THURSDAY ACTIVE REST AND MOBILITY Bring on 15.2

3.4.15 WEDNESDAY warm up– 1000m Row Olympic: 5×2 Squat Clean Strength: 2×8 Trap Bar Deadlift 2×8 RDL 2×8 Chin Up Metcon: Explode WOD Auxiliary: 4... Read More

3.3.15 TUESDAY warm up– 50cal Airdyne Olympic: 5×2 Snatch Strength: 2×8 Back Squat 2×8 Shoulder Press 2×8 Dips Metcon: Explode WOD Auxiliary: 50 Burpee Bar... Read More

3.2.15 MONDAY warm up– 2x500m Row Olympic: 10min EMOM of: 2 Squat Snatch (singles) Strength: 2×8 Deadlift 2×8 Weighted Pull Ups 2×8 RDL 3×12 Barbell... Read More

2.27.15 FRIDAY warm up– 500m Row Olympic: Practice Clean N Jerk Strength: work up to a heavy single of OHS for 3 sets 3×1 Bench... Read More

2.26.15 THURSDAY ACTIVE REST DAY

2.25.15 WEDNESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 2 Low Hang Squat Clean Strength: 3×1 Front Squat 3×5 Strict HSPU Metcon: Explode WOD... Read More

2.24.15 TUESDAY warm up– 200 Double Unders Olympic: Practice Hang Squat Snatch Strength: 3×1 Deadlift 3×1 Pull Up 3×25 Back Extension Metcon: Explode WOD Auxiliary:... Read More

2.23.15 MONDAY warm up– 100cal Row Olympic: Practice Clean n Jerk Strength: 3×1 Back Squat 3×1 Shoulder Press 3×1 Dip Metcon: Explode WOD Auxiliary: 3... Read More

2.20.15 FRIDAY warm up– 50cal Assault Bike Olympic: 6×3 High Hang Snatch Strength: 3×3 Trap Bar Deadlift 3×3 RDL 3×25 Reverse Hyper Metcon: Explode WOD... Read More