WOD Archive

strength

Sep19

Tuesday, 09.19.17 - Strength + WOD

Categories // strength

STRENGTH:
6 min T2B EMOM 3-5 reps

WOD:
3 RFT:
25 T2B
20 HSPU
15 DB Thruster (35/50)

Sep18

Monday, 09.18.17 - Strength + WOD

Categories // strength

STRENGTH:
3-3-3-3 Clean & Jerk (Re-Grip)

WOD:
7 min AMRAP
5 Box Jump (24/30)
3 Cleans (155/225)

Sep15

Friday, 09.15.17 - Strength + WOD

Categories // strength

WOD:
3 RFT:
15 C2B
20 Bar Facing Over Burpee
15 SLDLHP (65/95)

STRENGTH:
Strict Pull Up: 4-4-3-3-2-2-1

Sep14

Thursday, 09.14.17 - Strength + WOD

Categories // strength

STRENGTH:
5 min EMOM: 3 HSPU Negatives

WOD:
18 Minutes:
Buy in: 50 Cal Row
AMRAP:
15 Strict Press (55/75)
30 Ab Mat situps
45 Double unders

Sep13

Wednesday, 09.13.17 - Strength + WOD

Categories // strength

STRENGTH:
Back squat 10-5-3-1-1-1-3-5-10

WOD:
For Time:
20 Cal Assault Bike

Sep11

Monday, 09.11.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min EMOM:
1 Squat Snatch
1 Hang Squat Snatch

WOD:
10 min AMRAP:
3 Squat Snatch (Rx: 75/115, Comp: 125/185)
10 T2B

Sep07

Thursday, 09.07.17 - Strength + WOD

Categories // strength

STRENGTH:
DL 8-8-8-8

WOD:
For Time:
21-15-9
Hang Power Clean (105/155)
Box Jump (24/30)

Sep06

Wednesday, 09.06.17 - Strength + WOD

Categories // strength

STRENGTH:
10 minutes to build to a heavy set of 3 Front Squats

WOD:
20 min AMRAP Ladder:
200m Run
10 WB 14/20 (9/10')
400m Run
20 WB
600m
30 WB
....
The run increases by 200m and WB increase by 10 every round.

Sep01

Friday, 09.01.17 - Strength + WOD

Categories // strength

STRENGTH:
Muscle Up Skill Work

8 min EMOM: 3-5 SHSPU
1 min transition
8 min EMOM: 3-5 Ring MU (scale: strict C2B)

WOD:
Choose one:
For Time:
800m Run
or
500m Row
or
30 AB Cals

Aug31

Thursday, 08.31.17 - Strength + WOD

Categories // strength

STRENGTH:
5-5-5-5-5 Overhead Squat
3-3-3-3-3 Back Squat with a 2 second pause at the bottom

WOD:
4 min Max Rep:
T2B

Aug28

Monday, 08.28.17 - Strength + WOD

Categories // strength

STRENGTH:
3-3-3-3-3 Bench Press
3-3-3-3-3 Power Clean

WOD:
For Time
45 Burpee BJ Over (20/24)

Aug23

Wednesday, 08.23.17 - Strength + WOD

Categories // strength

STRENGTH:
Push Press: 5-4-3-3-3

WOD:
For Time:
30 HSPU
15 Squat Clean (95/135)
20 HSPU
10 Squat Clean (95/135)
10 HSPU
5 Squat Clean (95/135)

Aug21

Monday, 08.21.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM: 1 Squat Snatch

WOD:
For Time:
40 Cal Row
30 Squat Snatch (95/135)
10 Rope Climbs

Aug18

Friday, 08.18.17 - Strength + WOD

Categories // strength

STRENGTH:
DL 5-4-3-2-1
Front Squat 5-4-3-2-1

WOD:
4 min AMRAP:
10 Deadlifts (105/155)
5 Front Squats (105/155)

Aug15

Tuesday, 08.15.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min to find heavy 1 rep Power Clean & Jerk

WOD:
For Time:
50 C2B
40 T2B
30 C&J (Rx: 95/135, Comp: 145/205)

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