Competitor’s WOD

Olympic: Every 2min for 8min: 3 Squat Cleans Auxiliary: 300 Double Unders (EMOM of 3 Squat Snatch…195/135) Metcon: Explode WOD

Olympic: 10min EMOM of: 1 Power Clean 1 Hang Squat Clean 1 Jerk Auxiliary: 10 Rounds of: 1 Legless Rope 6 Single Arm DB Hang... Read More

Olympic: Every 30sec for 8mins: 1 Hang Squat Snatch (below knee) 1 High Hang Squat Snatch 1 Squat Snatch Auxiliary: 70cal Bike (EMOM of 3... Read More

Olympic: 5min EMOM of: 2 Below the Knee Clean High Pull 3min Rest 5min EMOM of: 2 High Hang Power Cleans 3min Rest 5min EMOM... Read More

Olympic: Every 2min for 10min: 2 High Hang Squat Snatch 2 Power Snatch 3 Deadlifts Auxiliary: 4 Rounds of: 3min AMRAP of: Cash in- 45/40cal... Read More

Olympic: 12min EMOM of: 2 Squat Clean + 1 Split Jerk Auxiliary: 3 Rounds of: 100 Double Unders 8 Devils Press…80/55 Metcon: Explode WOD

Olympic: 5min EMOM of: 2 High Hang Squat Snatch 5min EMOM of: 2 Snatch Balance 5min EMOM of: 2 Muscle Snatch Auxiliary: 4 Rounds of:... Read More

Olympic: Every 2min for 10min: 3 Hang Squat Cleans 2 Power Clean 2 Jerks Auxiliary: 20min EMOM of: 2 PHSPU 4 DB Burpee Deadlift…50/35’s Metcon:... Read More

Olympic: Every 2min for 6min: 3 Snatch Deadlifts 2 Power Snatch 2 Hang Squat Snatch Auxiliary: 4 Rounds of: 15m HS Walk 8 DB Thrusters…70/50’s... Read More

Olympic: Every 90sec for 15min: 2 Power Cleans 2 Hang Squat Cleans 1 Jerk Auxiliary: 3 Rounds of: 100 Double Unders 21 Hang Squat Snatch…95/65... Read More

Olympic: Every 30sec for 7mins: 2 High Hang Squat Snatch 2 Muscle Snatch Auxiliary: 20min EMOM of: EVEN Min- 4 G.I. Janes ODD Min- 8cal... Read More

Olympic: 5×2 High Hang Squat Clean 5×2 Split Jerk Auxiliary: 27…21…15…9 of: Bike Cals Deadlift…185/125 Metcon: Explode WOD

Olympic: 5×2 Squat Snatch 5×2 Hang Muscle Snatch Auxiliary: 70 DB Thrusters…50/35 (EMOM 3 Sandbag Cleans…200/150) (13min Time Cap) Metcon: Explode WOD

Olympic: Work up to a 1rm Clean n Jerk Auxiliary: 15…10…5 of: Ring Muscle Ups Bike Cals Squat Snatch…135/95 Metcon: 20.4

Olympic: Every 30sec for 7min: 2 Snatch Balance 1 Snatch Auxiliary: Every 3min for 15min: 14 DB Snatch…70/50 14 Med Ball TTB…10/6 Metcon: Explode WOD

Olympic: Every 30sec for 7min: 2 Hang Squat Clean + 1 Jerk Auxiliary: 30min EMOM of: 6cal Row 2 G.I. Janes Metcon: Explode WOD

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 55 Devils Press…50/35’s (Every 2min 20/15cal Bike) For Time Metcon: Explode WOD

Olympic: 7×2 Snatch Balance Every 30sec for 7mins: 2 Squat Snatch Auxiliary: 10 Rounds of: 200m Sprint 5 Clean n Jerks…185/125 2min Rest Metcon: Explode... Read More

Olympic: 5min EMOM of: 3 Clean Deadlift (pause above knee) 5min EMOM of: 3 Hang Squat Clean Auxiliary: 4 Rounds of: 4 Toes to Rings... Read More

Olympic: Every 2min for 10min: 2 OHS 2 Power Snatch Auxiliary: 2 mile Run 30 Snatches…185/125 Metcon: Explode WOD

Olympic: 9×1 Squat Snatch (2sec pause above knee) Auxiliary: 6 Rounds of: 4 DBall Cleans…200/150 22 HSPU…45 For Time Metcon: Explode WOD

Olympic: Every 2min for 12min: 2 Power Cleans 2 Hang Squat Cleans 1 Split Jerk Auxiliary: 8 Rounds of: 3 Axle Snatch…160/110 2 Burpee over... Read More

Olympic: 7×1 Power Snatch 7×1 High Hang Squat Snatch Auxiliary: 20min EMOM of: Min1- 15/12cal Ski Min2- 15 Heavy Wall Balls…30/20…10/10 Min3- 40 Double Unders... Read More

Olympic: Every 30sec for 6min: 3 Clean n Jerks Auxiliary: 6 Rounds of: 6 DB Busters…50/35’s 3 Toes to Rings 3 RMU Transitions 3 Ring... Read More

Olympic: 12×1 Clean n Jerk Auxiliary: 45 Bar Muscle Ups (EMOM of 6 S Arm DB OHS…70/50 Metcon: 20.1 and Explode WOD

Olympic: Every 90sec for 9min: Do 50 Double Unders then complete the heaviest CnJ possible. Auxiliary: 2000m Row *Starting with and every 2min complete 10... Read More

Olympic: Every 30sec for 7min: 2 Squat Snatch Auxiliary: 100 DB Step Ups…50/35’s (EMOM of 5 Ring Muscle Ups) (11min Time Cap) Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 TnG Clean n Jerks Auxiliary: 12…9…6 of: Snatches…195/135 Med Ball Ring Muscle Up Metcon: Explode WOD

Olympic: 8min EMOM of: 2 Power Cleans 2 Jerks 2 Squat Cleans Auxiliary: 15…10…5 of: Thrusters…205/145 Bar Muscle Ups Chest to Bar Pull Ups Toes... Read More

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Cleans…225/155) (14min Time Cap) Metcon: Explode WOD

Olympic: 3×3 Clean Grip Deadlift 3×2 Power Clean Auxiliary: 400 Double Unders (EMOM 2 Hang Squat Clean…225/155) For Time (14min Time Cap) Metcon: Explode WOD

Olympic: 9min EMOM of: 2 Power Snatches 2 Squat Snatches Auxiliary: 18…15…12…9 of: Med Ball Toes to Bar…14/10 S Arm KB Snatch…70/53 HSPU…(2)45’s Box Jump... Read More

Olympic: 9×2 Hang Power Clean 9×2 Squat Clean (2sec pause at depth) Auxiliary: 1mile Run 100 GHD Sit Ups 30 Ring Muscle Ups Metcon: Explode... Read More

Olympic: 8min EMOM of: 2 Squat Clean n Jerk Auxiliary: 8 Rounds of: 4 Hang Squat Cleans…225/155 8 S2OH…155/105 12cal Bike 1min Rest Metcon: Explode... Read More

Olympic: 9×2 Hang Squat Clean 9×2 Low Hang High Pulls Auxiliary: 12 Legless Rope Climbs 24 Burpee Ring Muscle Ups 36 Clean n Jerks…205/145 (EMOM... Read More

Olympic: 8min EMOM of: 2 Power Snatch 2 OHS Then: 8min EMOM of: 2 Hang Squat Snatch Auxiliary: 3 Rounds of: 5 Sandbag Cleans…200/150 30m... Read More