Competitor’s WOD

11.5.14 THURSDAY REST DAY

11.5.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 3 Hang Squat Cleans Strength: 2×12 Deadlift 2×20 Paralelle Ring Rows 2×20 Shrugs Metcon:... Read More

11.4.14 TUESDAY warm up– 1000m Row Olympic: 10min to find 5rm Low Hang Snatch Strength: 2×12 Front Squat 2×12 Dips Metcon: Explode WOD Auxiliary: 2×25... Read More

11.3.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 3 Clean n Jerk 2 Ring Muscle Ups Strength: 2×12 S. Leg Deadlift 2×12 Weighted... Read More

10.31.14 FRIDAY warm up– 2×100 Double Unders Olympic: 10×1 Snatch High Pulls Strength: 2x Unbroken Paralette HSPU 3×3 Dips Metcon: Explode WOD

10.30.14 THURSDAY REST DAY

10.29.14 TUESDAY warm up– 5min Airdyne Olympic: 3×2 Hang Clean Strength: 3×3 Weighted Chin Up 3×4 Landmine Rotations 3×3 Bent Over Row Metcon: Explode WOD

10.28.14 TUESDAY warm up– 2x400m Run Olympic: 5×2 Snatch TnG Strength: 3×3 Back Squat 3×3 Bench Press 3×3 Shoulder Press Metcon: Explode WOD

10.27.14 TUESDAY warm up– 50, 75, 100, 150 Double Unders (2min Rest) Olympic: 5×2 Clean n Jerk TnG Strength: 3×3 Deadlift 3×3 Chest to Bar... Read More

10.24.14 FRIDAY warm up– 100, 200, 300, 400m Run (2min rest) Olympic: 10min EMOM of: 2 Hang Cleans 2 Paralette HSPU Strength: 3×6 Ring Dips... Read More

10.23.14 THURSDAY REST DAY

10.22.14 WEDNESDAY warm up– 2x400m Run Olympic: 6×2 Low Hang Squat Clean Strength: 3×6 S. Leg DB Deadlift 3×6 Weighted Chin Ups 3×6 Barbell Shrugs... Read More

10.21.14 TUESDAY warm up– 2×100 Double Unders Olympic: 6×2 Squat Snatch Strength: 3×6 OHS 3×6 Paralette HSPU (strict) 3×6 Bench Metcon: Explode WOD Skill: Max... Read More

10.20.14 MONDAY warm up– 500, 400, 300, 200, 100m Row (2min rest) Olympic: 6×2 Clean n Jerk Strength: 3×5 Deadlift 3×5 Weighted Pull Up 3×5... Read More

10.17.1 FRIDAY warm up– 1000m Row Olympic: 5×2 Split Jerk Strength: 2x Unbroken Paralette HSPU 3×5 Weighted Ring MU Metcon: Explode WOD

10.16.14 THURSDAY REST DAY

10.15.14 WEDNESDAY warm up– 400m Run, 200m Run, 100m Sprint (2min Rest between) Olympic: 3min EMOM of: 5 High Hang Squat Snatch Strength: 3×8 Single... Read More

10.14.14 TUESDAY warm up– 500, 400, 300, 200, 100m Row (2min rest between) Olympic: 3min EMOM of: 5 Hang Squat Cleans Strength: 3×8 Back Squat... Read More

10.13.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 30 Double Unders 1 Squat Snatch Strength: 3×8 Snatch Grip Deadlift 3×8 Bent Over Barbell... Read More

10.9.14 THURSDAY REST DAY

10.8.14 WEDNESDAY warm up– 2×100 Double Unders Strength: 3×5 OHS 3×5 Shoulder Press 3×5 S. Arm DB Tricep Ext 2×50 GHD Sit Ups Metcon: Explode... Read More

10.7.14 TUESDAY warm up– 2x500m Row Olympic: 3×5 Hang High Pulls Strength: 3×5 Deadlift 3×5 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD Auxiliary:... Read More

10.6.14 MONDAY warm up– 2x400m Run Olympic: 8min EMOM of: 2 Power Snatch 12feet HS Walk Strength: 3×5 Strict HS Push Up 3×5 Incline Bench... Read More

10.3.14 FRIDAY warm up– 2x500m Row Olympic: 3×5 High Hang Clean Strength: 3×8 14' Legless Rope Climb 3×8 Single Leg DB RDL 3×8 DB Row... Read More

10.2.14 THURSDAY REST DAY

10.1.14 WEDNEDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: Snatch Complex (complex= 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1... Read More

9.30.14 TUESDAY warm up– 2x500m Row Olympic: 3×5 Power Clean Strength: 3×8 Deadlift 3×8 Goodmornings 3×8 OH Walking Lunge Metcon: Explode WOD

9.29.14 MONDAY warm up– 2x400m Run Olympic: 5×3 Push Jerk Strength: 5×5 Front Squat 3×8 Standing DB Shoulder Press 3×8 Dips Metcon: Explode WOD Skill:... Read More

9.26.14 FRIDAY warm up– 2x500m Row Strength: 3×12 Deadlift 3×12 Landmine Rotations 3×12 Pull Ups Metcon: Explode WOD use…185/125 for Power Cleans

9.25.14 THURSDAY REST DAY

9.24.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 2 Jerks Strength: 3×12 Ring Dips 3×12 Tricep Ext 3×8 Back Squat Metcon: Explode... Read More

9.23.14 TUESDAY warm up– 2x400m Run Olympic: 6×2 High Hang Cleans Strength: 3x50m Reverse Sled Pull 3×12 Dball Shouldering 3×12 Pull Ups Metcon: Explode WOD

9.22.14 MONDAY warm up– 2×100 Double Unders Olympic: 6min EMOM of: Snatch Complex (complex= 1 High Hang Power, 1 Low Hang Power, 1 Squat) Strength:... Read More

9.19.14 FRIDAY warm up– 10x100m Row Strength: 5×5 Deadlift 5×5 Hang Clean 3×12 Landmine Rotations Metcon: Explode WOD

9.18.14 THURSDAY REST DAY

9.17.14 WEDNESDAY warm up– 2x500m Row Olympic: 5×2 Snatch Balance Strength: 5×5 OHS 5x5Ring HSPU 5×5 Sott's Press 5×5 DB Tricep Ext Metcon: Explode WOD