Competitor’s WOD

Olympic: 6min EMOM of: Snatch Complex (2 Power, 2 Hang Snatch) Auxiliary: 21…15…9 of: Hang Squat Cleans…155/105 Weighted Chin Ups…50/35 Metcon: Explode WOD

Olympic: 8min EMOM of: 2 Power Cleans 2 Front Squats 2 Hang Squat Cleans Auxiliary: 20min EMOM of: 5cal Assault Bike 3 Bar Muscle Ups... Read More

Olympic: 5×3 Snatch Deadlift 5×2 Hang High Pull 7×1 High Hang Squat Snatch Auxiliary: 3 Rounds of: 8 Half Pegboard accents 22 Heavy Wall Balls... Read More

Olympic: 5×3 Snatch Grip Block High Pull (below knee) 9×1 Snatch @70% Auxiliary: 8 Rounds of: 7cal Ski 3 Snatch…185/125 1min Rest Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Squat Cleans 1 Jerk Auxiliary: 21min EMOM of: Min1- 3 Legless Rope Min2- 10 KB Pistol…53/35 Min3- 6 PHSPU Metcon:... Read More

Olympic: 5min EMOM of: 2 Snatch-Grip Deadlifts 5min EMOM of: 2 Snatches Auxiliary: 300 Double Unders (EMOM of 3 Clean n Jerk…225/155) (10min Time Cap)... Read More

Olympic: 6×3 Power Clean 6×2 Jerk Auxiliary: Every 2min for 22min: 14cal Row 6 Trap Bar Deadlifts… Heavy 6 DB S2OH…55/80 Metcon: Explode WOD

Olympic: 7×2 Snatch High Pull 5×2 Squat Snatch Auxiliary: 3 Rounds of: 20 OHS…135/95 30m Sandbag Carry…200/150 20 Heavy Wall Balls…30/20…10/9 Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Clean n Jerks Auxiliary: 10min Row 10min Ski 10min Bike Metcon: Explode WOD

Olympic: Every 3mins for 15mins: 5 Shoulder Press 5 Push Press 5 Split Jerk Auxiliary: 300 Double Unders (EMOM of 5 G.I. Janes) Metcon: Explode... Read More

Olympic: 7min EMOM of: 2 Snatch Balance 7min EMOM of: 2 Single Snatch Auxiliary: 15 Legless Rope Climbs (EMOM of 8 Heavy WBS…30/20…10/10) For Time... Read More

Olympic: 7×2 Clean Grip Hang High Pull @ 100% 7×2 Squat Clean @ 70% Auxiliary: 100cal Row (EMOM of 2 Squat Snatch…185/125) Metcon: Explode WOD

Olympic: 5min EMOM of: 3 Snatches 5min EMOM of: 2 Hang Snatch 2 OHS Auxiliary: 3 Rounds of: 30cal Ski 6 Devils Press…80/55 8 DB... Read More

Olympic: 5×3 Clean n Jerk 8×2 Hang High Pulls Auxiliary: 15…10…5 of: DB Squat Clean Thruster…80/55 Bar Muscle Ups Ski Cal Metcon: Explode WOD

Olympic: 5×2 High Hang Power Snatch 5×2 High Hang Squat Auxiliary: 21…15…9 of: Hang Clean…155/105 Front Squat…155/105 S2OH…155/105 Metcon: Explode WOD

Olympic: Every 30sec for 7mins: 2 Squat Cleans Auxiliary: 70 Dumbell Step Overs……55/40…24/20″ (EMOM of 4 Ring Muscle Ups) For Time (12min Time Cap) Metcon:... Read More

Olympic: 5×2 Snatch Balance 5×2 Snatch High Pull Auxiliary 5…4…3…2…1 of: Legless Rope Climbs (15cal Treadmill Sprint after each) Metcon: Explode WOD

Olympic: Every 30sec for 7min: 2 Squat Cleans 1 Jerk Auxiliary: 10 Rounds of: 3 Thrusters…185/125 4 Bar Muscle Ups Metcon: Explode WOD

Olympic: 8mins to work up to a heavy 1 rep snatch Auxiliary: Every 2mins for 8mins: 12cal Run 6 Bar Facing Burpees 2 Snatch…205/145 Metcon:... Read More

Olympic: 6min EMOM of: 2 Power Cleans 2 Front Squat Auxiliary: 18min EMOM of: Min1- 6 Front Squat…225/155 Min2- 6 Ring Muscle Ups Min3- 3... Read More

Olympic: 5×2 Deadlift (2sec pause at knee) 5×2 Squat Clean Auxiliary: 10 Rounds of: 8/6cal Ski 20m Sandbag Carry…200/150 1min Rest Metcon: Explode WOD

Olympic: 7×2 Snatch Deads 7×2 Snatch High Pulls 7×2 Snatch Auxiliary: 5 Rounds of: 12m Alternate DB Lunge Rt Hand…50/35’s 12m Alternate DB Lunge Lf... Read More

Olympic: 5×3 Power Clean 5×2 Squat Clean Auxiliary: 21…15…9 of: Ski Cals HDDWB’s (30m Sand Bag Carry after each set) Metcon: Explode WOD

Olympic: Establish a 1RM Snatch Auxiliary: 21…15…9 of: Bike Cals Row Cals Ski Cals (1min Rest after each set) Metcon: Explode WOD

Olympic: 5×2 Hang Power Clean 3×5 Front Squat Auxiliary: 3 Rounds of: 3min AMRAP of: 12/10cal Ski 12 DB Snatch…50/35 12 Box Jumps…34/30″ 12 HR... Read More

Olympic: 8×1 Snatch Complex (Complex= 3 Snatch High Pulls, 2 Power Snatch, 2 Hang Squat Snatch) Auxiliary: 300 Double Unders (EMOM of 5 Squat Snatches…155/105)... Read More

Olympic: 8×1 Clean Complex (Complex= 3 Hang Cleans, 2 Front Squats, 1 Jerk) Auxiliary: NASTY GIRLS LOVE DT 3 Rounds of: 50 Air Squats 7... Read More

Olympic: 7×1 Clean Complex (Complex= 1 Power Clean, 2 Front Squat, 1 Squat Clean) Auxiliary: Every 3mins until failure: 10 Bench Press…135/95 10 Chest to... Read More

Olympic: 8×3 Hang Snatch High Pull 8×3 Hang Snatch Auxiliary: 9…7…5 of: Snatch…165/115 Thruster…165/116 Burpee Box Jump Over Bar Muscle Ups Metcon: Explode WOD

Olympic: 10mins to work up to a heavy 1rep Squat Clean Auxiliary: 70cal Ski (EMOM 5 Squat Cleans…185/125) Metcon: Explode WOD

Olympic: Every 30sec for 7min: 3 Squat Cleans Auxiliary: 1min…45sec….30sec Hold of: Top of Ring dip From pull up bar HS against wall Deadlift Hold…315/225... Read More

Olympic: 5×2 Slow Snatch Balance 6×2 High Hang Squat Snatch Auxiliary: 15k Row Metcon: Explode WOD

Olympic: 5×2 Snatch Balance 5×2 Hang High Pulls 8×2 Squat Snatch Auxiliary: 8min AMRAP of: 8 Thrusters…135/95 16cal Row Immediately after, take 4mins to establish... Read More

Olympic: 5×3 Power Clean 5×2 Hang Squat Clean (2sec pause below knee) Auxiliary: 70cal Row (EMOM 6 Back Squats…165/115) (8min Time Cap) Metcon: Explode WOD

Olympic: 16min EMOM of: EVEN MIN- 2 CnJ ODD MIN- 2 Snatch (Change loading in between mins or use two bars) Auxiliary: 4 Rounds of:... Read More

Olympic: 8×2 Shoulder Press 8×2 Push Press 8×2 Push Jerk Auxiliary: 400 Double Unders (EMOM of 3 Devils Press…53/35’s) For Time (12min Time Cap) Metcon:... Read More