Competitor’s WOD

Olympic: 6×3 Low Hang Clean High Pull 5×3 Low Hang Squat Clean 4×3 Split Jerk Auxiliary: 12min EMOM of: 2 Med Ball Ring Muscle Up…14/10... Read More

Olympic: 6×3 Snatch Grip Deadlift 5×3 Snatch High Pull 4×3 Snatch Balance Auxiliary: Every 2mins for 20min: 6 Front Squats…185/125 6 Power Cleans…185/125 8cal Bike... Read More

Olympic: Attempt a personal best at Snatch Attempt a personal best at Clean n Jerk Auxiliary: 5k Row (Starting with and every 3min 1min HS... Read More

Olympic: 12×2 Split Jerk 12×2 Snatch Balance 12×2 Power Clean Auxiliary: 20min EMOM of: 8cal Bike Axle Bar Snatch…160/110 Metcon: Explode WOD

Olympic: 12×2 Snatch Balance 12×2 Front Squat Auxiliary: 4 Rounds of: 12 Toes to Bar 12 Ring Dips 12 DB Hang Cleans…50/35’s 12 DB S2OH... Read More

Olympic: 12×2 Squat Snatch @ 60% 12×2 Low Hang Squat Clean @ 60% Auxiliary: 3 Rounds of: 7 Thrusters…165/115 7 RMU 7 Thrusters…165/115 7 Bar... Read More

Olympic: 10min to establish a heavy complex of: 3 Power Cleans 3 Front Squats 1 Split Jerk Auxiliary: 3 Rounds of: 10 Burpee Bar Muscle... Read More

Olympic: 9×1 Split Jerk 9×1 Squat Clean 9×1 High Hang Squat Snatch Auxiliary: 200cal Bike (EMOM of 3 Power Cleans…155/105) (16min Time Cap) Metcon: Explode... Read More

Olympic: 9×1 Clean High Pull 9×1 Split Jerk Auxiliary: 27…21…15…9 of: DB S2OH…50/35’s Deadlift…185/125 For Time Metcon: Explode WOD

Olympic: 9×1 Snatch High Pull 9×1 Power Snatch 9×1 Squat Snatch Auxiliary: 9…7…5 of: Ring Muscle Ups Sandbag Squat Cleans…150/100 G.I. Janes Metcon: Explode WOD

Olympic: 7×3 Clean High Pull 7×3 High Hang Squat Snatch Auxiliary: Every 2mins for 20mins: 21/18cal Bike 5 Clean n Jerks…185/125 Metcon: Explode WOD

Olympic: 7×3 High Hang Squat Clean @ 80% 7×3 Squat Clean @ 80% Auxiliary: 12min EMOM of: 8/5cal Bike (should take under 30sec of max... Read More

Olympic: 7×3 Below Knee Snatch High Pull @ 110% 7×3 Snatch @ 80% 7×3 Front Squat @ 80% Auxiliary: 9…7…5 of: Squat Clean Thruster…205/145 Strict... Read More

Olympic: 5×5 Split Jerk 5×5 Snatch Balance 5×5 OHS Auxiliary: 4 Rounds of: 6 Deadhang Bar Pull Overs 20m HS Walk Metcon: Explode WOD

Olympic: 5×3 Snatch Balance 5×3 Snatch Sotts Press Auxiliary: 30min EMOM of: Even min- 10cal Bike Odd min- 4 G.I. Janes Metcon: Explode WOD

Olympic: Find your 1RM Snatch Find your 1RM Clean n Jerk Auxiliary: 10 Rounds of: 3 Bar Muscle Ups 6 OHS…115/75 Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Snatch High Pulls 5min EMOM of: 2 Squat Snatches 5min EMOM of: 3 Front Squats Auxiliary: 400m Sand Bag Carry…200/150... Read More

Olympic: 6min EMOM of: 2 Squat Snatch 6min EMOM of: 2 Snatch High Pull 6min EMOM of: 2 Front Squat Auxiliary: Every 4mins for 16min:... Read More

Olympic: 5min EMOM of: 2 Clean n Jerks Then: 10min EMOM of: 3 Clean Hang High Pull Then: 10min to work up to a heavy... Read More

Olympic: 9×2 Split Jerk 8×3 Push Press 7×4 OHS Auxiliary: 12 Rounds of: 10cal Treadmill 3 Sandbag Cleans…200/150 Metcon: Explode WOD

Olympic: 9×2 Squat Snatch 8×3 Snatch Grip High Pull 7×4 Front Squat Auxiliary: 15…10…5 of: Axle Zercher Squat…160/110 RMU Transitions Ring Dips Metcon: Explode WOD

Olympic: 9×1 Snatch 8×2 Snatch Hang High Pull 7×3 Front Squat Auxiliary: 22min EMOM of: 2 Ring Muscle Ups 1 Back Flip (sub- 2 DB... Read More

Olympic: 9×2 Clean n Jerk 8×3 Clean Grip High Pull 7×2 High Bar Back Squat (3sec pause at depth) Auxiliary: 30min EMOM of: 5cal Row... Read More

Olympic: 8×2 Split Jerk 9×1 Push Press 5×3 OHS Auxiliary: 5 Rounds of: 12 Toes to Bar 9 Chest to Bar 6 Bar Muscle Up... Read More

Olympic: 8×2 Squat Snatch 9×1 Snatch High Pull 11×1 Front Squat (2sec pause at depth) Auxiliary: 2 Rounds of: 5 Legless Rope Climbs 15 Clean... Read More

Olympic: 5×3 Split Jerk 5×3 Clean Grip High Pull Auxiliary: 11 Rounds of: 6 S. Arm DB Snatch…80/55 8cal Sprint 1min Rest Metcon: Explode WOD

Olympic: 8min EMOM of: Snatch Complex (Complex= 1 Power, 1 Squat, 1 Snatch Balance) Auxiliary: 20min EMOM of: Min1- 14 Heavy Wall Balls Min2- 14... Read More

Olympic: Every 2mins for 12mins: 6 Deadlifts (clean grip) 4 Squat Cleans 2 Jerks Auxiliary: 10 Rounds of: 3 Bear Complex…205/140 200m Run Metcon: Explode... Read More

Olympic: 8×3 Heaving Snatch Balance 8min EMOM of: 2 Squat Snatch Auxiliary: 60cal Bike (EMOM 6 Bar Muscle Ups) (8min Time Cap) Metcon: Explode WOD

Olympic: 8min EMOM of: 1 Power Clean 2 Hang Squat Clean Auxiliary: 300m S Arm KB OH Walk…70/53 300m Farmers Carry…70/53’s 300m Axle Front Rack... Read More

Olympic: 8min EMOM of: 1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Squat Snatch) Auxiliary: 5 Rounds of: 75 Double Unders 30 S. Arm... Read More

Olympic: Every 2min for 10mins: 2 Power Cleans 2 Hang Squat Cleans 2 Jerks Auxiliary: Every 90sec for 30min: 3 Ring Muscle Ups 5 DB... Read More

Olympic: 8min EMOM of: 2 Squat Snatch Auxiliary: 12 Rounds of: 4 Axle Bar Deadlifts…290/200 8cal Treadmill 1min Rest Metcon: Explode WOD

Olympic: Work up to a heavy 1rep Clean n Jerk Auxiliary: 15…10…5 of: S. Arm KB Snatch…70/53 PHSPU Metcon: Explode WOD

Olympic: Every 30sec for 7min: 2 Clean n Jerk Auxiliary: 5 Rounds of: 3min AMRAP of: 6 Rt arm DB OHS…50/35 12ft HS Walk 6... Read More

Olympic: Every 2mins for 8mins: 3 Squat Snatch 3 OHS Auxiliary: 5 Rounds of: 2 Double Rope Climbs (up and down the rope twice before... Read More