Competitor’s WOD

9.16.14 TUESDAY warm up– 800m Run Olympic: 5×2 Hang Squat Clean Strength: 5×5 Weighted Pull Up 5×5 Hang High Pull 3×12 KB Upright Row 2×25... Read More

9.15.14 MONDAY warm up– 1000m Row Olympic: 5×2 Low Hang Snatch Strength: 5×5 Strict HSPU from depth 5×5 Bench Press 5×5 Shoulder Press Metcon: Explode... Read More

9.12.14 FRIDAY warm up– 1000m Row Olympic: Every 15sec for 5min: 1 Squat Snatch Auxiliary: 40…30…20…10 of: HR Push Ups (25m Reverse Sled Pull after... Read More

9.11.14 THURSDAY REST DAY

9.10.14 WEDNESDAY warm up– 2x500m Row Olympic: 5min EMOM of: CnJ Complex (complex= 1 Power Clean, 1 Hang Clean, 1 Jerk) Strength: 20min EMOM of:... Read More

9.9.14 TUESDAY warm up– 2x400m Run Olympic: 5min EMOM of: Power Snatch Complex (complex= 1 High Hang Snatch, 1 Below Knee Hang Snatch, 1 Power... Read More

9.8.14 MONDAY warm up– 2x500m Row Olympic: 6×1 Clean n Jerk Strength: 3×6 Deadlift 3×6 Pull Up 3×6 Hammer Curl Metcon: Explode WOD Auxiliary: 30…20…10... Read More

9.5.14 FRIDAY warm up– 2x400m Run Olympic: 6×1 Snatch Strength: 3×6 Dips 3×6 Close Grip Incline Bench 3×6 OHS Metcon: Explode WOD

9.4.14 THURSDAY REST DAY

9.3.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 3 Power Cleans 1 Push Jerk Strength: 3×6 Deadlift 3×6 Strict Pull Ups 3×6... Read More

9.2.14 TUESDAY warm up– 2x500m Row Olympic: 10min EMOM of: 1 Snatch Complex (complex= 1 Hang Snatch, 1 Power Snatch, 1 Squat Snatch) Strength: 3×6... Read More

9.1.14 MONDAY warm up– 2x400m Run Olympic: 3×3 Clean n Jerk Strength: 3×6 Front Squat 3×6 Weighted C2B Pull Ups 3×6 Clean Grip Hang High... Read More

8.28.14 FRIDAY warm up– 2x500m Row Olympic: 3×3 Squat Snatch Strength: 3×3 Back Squat -Max set of 275/185 Squat 3×3 Bench Press -Max set of... Read More

8.27.14 THURSDAY REST DAY

8.26.14 WEDNESDAY warm up– 2x400m Run Olympic: 3×3 Hang Clean Strength: 4×8 Bent Over Barbell Row 4×8 Upright Row 3×25 Reverse Hypers Metcon: Explode WOD

8.25.14 TUESDAY warm up– 2x500m Row Strength: 4×8 Shoulder Press 4×8 Back Squat 4×8 Tricep Ext Metcon1: 2 Rounds of: 15 Snatches…185/125 3min Rest For... Read More

8.25.14 MONDAY warm up– 2x400m Run Olympic: 3×3 CnJ Strength: 4×8 Deadlift 4×8 Landmine Rotation 4×8 DB Curl Metcon: Explode WOD

8.22.14 FRIDAY warm up– 3x300m Row Olympic: 6×2 Power Snatch Strength: 2×18 Close Grip Bench 2×18 DB Shoulder Press Metcon: Explode WOD sub- 7 Burpee... Read More

8.21.14 THURSDAY REST DAY

8.20.14 WEDENSDAY warm up– 4x200m Run Olympic: 6×2 Snatch Balance Strength: 2×18 Trap Bar Deadlift 2×18 Chin Ups Metcon: Explode WOD

8.19.14 TUESDAY warm up– 4x150m Row 2min Rest Olympic: 6×2 Low Hang Clean Strength: 2×18 Seated DB Curl to Shoulder Press 2×18 Back Squat 2×18... Read More

8.18.14 MONDAY warm up– 800m Run Olympic: 6×2 High Hang Snatch Strength: 2×18 Deadlift 2x Max set of Weighted Ring Muscle Up 2×18 DB Row... Read More

8.15.14 FRIDAY warm up– 800m run Olympic: 5×3 Split Jerk Strength: 3×12 Bench Press 3×12 KB Shoulder Press 3×12 Single Arm DB Tricep Ext Metcon:... Read More

8.14.14 THURSDAY REST DAY

8.13.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×5 Below the knee Hang High Pulls (Clean grip) 3×12 RDL 3×12 DB Row Metcon: Explode WOD

8.12.14 TUESDAY warm up– 500m Row Olympic: 3×3 Squat Cleans Strength: 3×12 Front Squat 3×12 Landmine Rotations 3×12 Shoulder Press 3×12 Tricep Ext Metcon: Explode... Read More

8.11.14 MONDAY warm up– 800m Jog Olympic: 3×3 Squat Snatch Strength: 3×12 Deadlift 3×12 Weighted Chin Ups 3×12 Bent Over Barbell Row 3×12 Bicep Curl... Read More

8.8.14 FRIDAY warm up– 400m Run Strength: 3×8 Thruster 3×8 Strict HSPU 3×8 Close Grip Bench Metcon1: 8min AMRAP up ladder of: 1 Ring Muscle... Read More

8.7.14 THURSDAY REST DAY

8.6.14 WEDNESDAY warm up– 800m Olympic: 6×2 Squat Clean Strength: 3×8 DB Row 3×8 DB Pull Overs 3×8 Hammer Curls Metcon: Explode WOD

8.5.14 TUESDAY warm up– 500m Row Olympic: 6×2 Jerk Strength: 3×8 KB Shoulder Press 3×8 Ring Dips Metcon1: "Double Grace" Metcon2: Explode WOD

8.4.14 MONDAY warm up– practice twerking Olympic: 6×2 Snatch Strength: 3×5 Deadlift 3×8 Landmine Rotations 3×4 Weighted C2B Pull Up 3×8 RDL Metcon: Explode WOD

8.1.14 FRIDAY warm up– 800m Jog Olympic: 3×3 Power Clean TnG Strength: 3×8 Back Squat 3×8 Bench Press 3×8 Front Squat 3×6 Single Arm Push... Read More

7.31.14 THURSDAY warm up– 400m Run Olympic: 6×1 Squat Snatch Strength: 3×8 Weighted Pull Ups 5×3 Hang Snatch High Pull 3×8 DB Row 3×8 Bicep... Read More

7.30.14 WEDNESDAY warm up– 500m Row Strength: 3×8 Shoulder Press 3×8 Dips 3×8 DB Tricep Ext Metcon: Explode WOD Auxiliary: 50 GHD Sit Ups

7.18.14 FRIDAY ACTIVE REST DAY FOR TEAM slow 5k Row Dear Explode Compwoders, begining today the team will start to completely deload in preparation for... Read More