Competitor’s WOD

OLYMPIC: Every 2min for 12min: 4 Snatch Dead 3 Snatch Hang High Pull 2 Power Snatch 1 Squat Snatch AUXILIARY: 12…9…6 of: OHS…185/125 Snatch…185/125 (30cal... Read More

OLYMPIC: 12min EMOM of: 2 Below the knee Hang Squat Clean 1 Split Jerk AUXILIARY: 400 Double Unders (EMOM 2 Squat Snatch…175/120) METCON: Explode WOD

OLYMPIC: 5min EMOM of: 3 Snatch Deadlift 2 Snatch High Pull 1 Squat Snatch AUXILIARY: Every 4min for 20min: 12 Snatch…135/95 12 Burpee Over Bar... Read More

OLYMPIC: Every 2mins for 10min: 3 Power Clean 3 Hang Squat Clean 2 Squat Clean 1 Split Jerk AUXILIARY: 12…9…6 of: Thrusters…185/125 DB Step Ups…70/50... Read More

OLYMPIC: 7min EMOM of: 2 Power Snatch 5min EMOM of: 2 OHS AUXILIARY: 45 Ring Muscle Ups (Starting with and Every 2min 20/17cal Bike) For... Read More

OLYMPIC: 8min EMOM of: 2 Split Jerks 3 Power Cleans AUXILIARY: 5 Rounds of: 75 Double Unders 15 Deadlift…225/155 9 Bar Facing Burpee For Time... Read More

OLYMPIC: 7min EMOM of: 2 Snatches 3 OHS AUXILIARY: Every 3mins for 18mins: 12 Toes to Bar 12 DB Burpee Deadlift 12 DB S2OH…50/35’s 3... Read More

OLYMPIC: Every 30sec for 7min: 1 Snatch Deadlift 1 Snatch High Pull 1 Snatch AUXILIARY: 15min EMOM of: 3 Ring Muscle Ups 3 Sand Bag... Read More

OLYMPIC: 5min AMRAP of: 2 Hang Squat Cleans 1 Split Jerk AUXILIARY: 12 Rounds of: 8/6cal Bike 3 Snatches…185/125 1min Rest METCON: Explode WOD

OLYMPIC: 5×3 Squat Clean (pause below the knee) 5×3 Split Jerk (pause at the bottom of the dip) AUXILIARY: Every 3mins for 27min: 35cal Row... Read More

OLYMPIC: Every 30sec for 7min: 2 Power Snatch 2 Hang Squat Snatch AUXILIARY: 12 Rounds of: 100m sprint 3 Snatches…155/105 1min Rest For Time METCON:... Read More

Olympic: 5min EMOM of: 1 Power Clean 2 Hang Squat Clean 1 Split Jerk Auxiliary: Every 4mins for 32mins: 5 Ring Muscle Ups 60 Dubs... Read More

Olympic: 7×2 Power Clean Singles 5×3 Above Knee High Pull Auxiliary: 100cal Ski (EMOM 4 S. Arm Snatch…70/53/ 4 KB Swings…70/53) Metcon: Explode WOD

Olympic: Every 30sec for 7min: 2 High Hang Squat Clean Every 30sec for 7min: 1 Split Jerk Auxiliary: 21…15…9 of: Hang Clean…115/75 Front Squat…115/75 Push... Read More

Olympic: 8×1 Snatch Balance 5×2 Snatch Low Hang High Pull 7×2 Power Snatch Auxiliary: Every 2mins for 16mins: 10cal Bike Sprint 1min KB Front Rack... Read More

Olympic: 7min EMOM of: 2 Low Hang Squat Snatch 7min EMOM of: 2 Power Snatch Auxiliary: 50cal Ski (2 Sandbag Cleans…150/100/ 5 burpee EMOM) Metcon:... Read More

Olympic: 7×2 Low Hang Clean High Pull 7×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 5 Rounds of: 30m Double KB Front Rack Lunge…53/35’s... Read More

Olympic: 7×2 Snatch High Hang Pulls 5×2 Low Hang Power Snatch Auxiliary: 20min EMOM of: 8cal Bike 2 S Arm DB Snatch…100/70 Metcon: Explode WOD

Olympic: Max Snatch Max Clean n Jerk Auxiliary: 4 Rounds of: 3 Ring Muscle Up Complex 400m Run For Time (Complex= 3 Toes to Bar,... Read More

Olympic: Every 90sec for 12min complete: Snatch Complex (Complex= 3 Snatch High Pull, 2 Power Snatch, 2 Hang Squat) Auxiliary: 5 Rounds of: 1min HS... Read More

Olympic: 7×2 Low Hang Squat Clean (2sec pause below knee) 7×2 Split Jerk Auxiliary: 3 Rounds of: 30 Med Ball GHD Sit Ups…30/20 15 Double... Read More

Olympic: 7×3 Sotts Press 7×3 Power Snatch Auxiliary: Every 5mins for 25mins: 15 HDDWBs…20/14…12/11 7 Ring Muscle Ups 15cal Bike 4 DBall Cleans…200/150 Metcon: Explode... Read More

Olympic: 5min EMOM of: 2 TnG Clean n Jerks 5min EMOM of: 2 High Hang Squat Clean Auxiliary: 5 Rounds of: 60m Farmers Carry…97/70’s 15... Read More

Olympic: 8×2 Clean n Jerk (2sec pause below knee) 5×2 Split Jerk Auxiliary: 10 Rounds of: 7cal Ski 1 Sandbag over racked barbell…200/150 *barbell racked... Read More

Olympic: 7×3 Low Hang Pause Squat Snatch (2sec pause below knee) 5×3 Snatch Balance Auxiliary: 5 Rounds of: 60m DBall Front Rack Carry…150/100 8 PHSPU... Read More

Olympic: 8min EMOM of: 2 Hang Clean + Split Jerk 8min EMOM of: 2 Clean High Pulls Auxiliary: 15…12…9 of: Ring Muscle Ups HSPU…(3)45’s Front... Read More

Olympic: 7min EMOM of: 2 High Hang Squat Snatch 7min EMOM of: 2 Below the knee Hang Snatch Auxiliary: 70/50cal Ski (EMOM of 3 Hang... Read More

Olympic: 7×2 Power Clean 5×2 Low Hang Squat Clean 5×2 Split Jerk Auxiliary: 20min EMOM of: Min1- 6 Ring Muscle Ups Min2- 12cal Ski Min3-... Read More

Olympic: 7×2 Snatch 5×3 Snatch Balance Auxiliary: 5k Ski (Every 2min 8 Deadlifts…315/225) Metcon: Explode WOD

Olympic: 7×2 Clean n Jerk 7×2 Front Squat Auxiliary: 12…9….6…9…12 of: Snatch…135/95 Bar Muscle UPS Metcon: Explode WOD

Olympic: 7min EMOM of: 2 Low Hang Power Clean 5min EMOM of: 2 Split Jerks Auxiliary: 120/100cal bike (EMOM 3 G.I. Janes) (14min Time Cap)... Read More

Olympic: 7min EMOM of: 2 Power Snatch 7min EMOM of: 1 Snatch Complex (Complex= 3 Hang Squat Snatch, 1 OHS) Auxiliary: 21…15…9 of: Ski Cals... Read More

Olympic: 7×2 Clean n Jerk 6min EMOM of: 1 CnJ Complex * 2 Power Cleans, 2 Front Squats, 1 Jerk Auxiliary: 18…15…12…9 of: Single Arm... Read More

Olympic: 7×2 Squat Snatch 7×2 Hang Muscle Snatch Auxiliary: 5 Rounds of: 6 Axle Thrusters…160/110 6 Bar Muscle Ups Metcon: Explode WOD

Olympic: 6×3 Split Jerk 5×3 Below the knee Hang Squat clean 4×3 Power Clean Auxiliary: 18…15…12 of: Ring Muscle Ups Clean n Jerk…165/115 (Every time... Read More

Olympic: 6×3 OHS (2sec pause at bottom) 5×3 High Hang Squat Snatch 4×3 Sotts Press Auxiliary: Every 2min for 16min: 21cal Row 9 Deadlift…225/155 6... Read More