Competitor WOD

Warm Up ABC’s

1)Snatch 5×5 @70,75,80,80(+),80,75%

2)C&J 5×5 @70,75,80,80(+),80,75%

3)Back Sqaut 6×1@93%

4a)Weighted Situp 3×12-15

4b)Weighted Hyper 3×12-15

5) TYI’s 3×12

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Oly WOD

Warm Up ABC’s

1)Clean+Low Hang+High Hang 5x(1+2+2) 70,75,80,80,80,75

2)BN Split Jerk 5×5 70,75,80,80,80,75

3)Clean Pull 5×5 95%

4)RDL clean Grip 5×5 HTLW

4a)Pendelay Row 3×5 HTLW

4b)Bench Press 3X5 HTLW

5a)Hypers w/ pause 3×12

5b)T2B(Strict) 3xFailure

6a)TYI’s 3×12

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Competitor WOD

Warm Up ABC’s

1)Power Snatch 5×5 @70,75,75,80,80,70

2)Power Clean &Power Jerk 5×5 @70,75,75,80,80,70

3)Front Squat 6×3 @67%

4a)Jerk Balance 3×6 HTLW

4b)Good Mornings 3×5 HTLW

5a) Any Abs x50

5b) Any Posterior Core x50

Posted in wod.

Competitor WOD

Warm Up ABC’s

1)Clean+Low Hang+High Hang 5x(1+2+2) @70,75,80,80(+),80,75%

2)BN Split Jerk 5×5 @70,75,80,80(+),80,75%

3)Clean Pull 5×5 @95%

4a)Pendelay Row 3×5

4b)TYI’s 3X12

5a)Hypers w/ pause 3×12

6b)T2B(Strict) 3xFailure

Posted in wod.

Oly WOD

Warm Up ABC’s

1)Back Squat 10,8,6,6,6,4 @60,65,70,75,80,85%

2)Snatch+Low Hang+High Hang 5x(1+2+2) @70,75,80,80,80,75%

3)3 Stop Snatch Pull + pull 5×3(1+1) @90%

4)Heaving SB+OH Squat 5×5(3+2) HTLW

5a)BN Snatch Press 3×5 HTLW

5b)Dumbell Row 3×10-15 HTLW

6a)GHD Sit-up

7b)Banded Reverse Hyper

Posted in wod.

Competitor WOD

Warm Up ABC’s

1)Snatch+Low Hang+High Hang 6x(1+2+2) @70,75,80,80(+),80,75%

2)3 Stop Snatch Pull + pull 5×3(1+1) @95%

3)Back Squat 5×5 @77%

4)BN Snatch Press 3×5 HTLW

5a)GHD Sit-up 3×12

5b)Banded Reverse Hyper 3×12

Posted in wod.