WOD Archive

strength

Apr29

Friday, 04.29.16 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift:
6 min to work up to 75%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

Strict Press:
5 min to work up to 75%, 5 @ 75%, 3 @ 85%, 1+ @ 95%

W.O.D.
7 min Max Rep:

Ring Muscle Ups

 

Apr27

Wednesday, 04.27.16 - Strength + WOD

Categories // strength

Power Snatch - touch n' go
11 reps
1 min rest
9 reps
1 min rest
7 reps
1 min rest
5 reps
1 min rest
3 reps

W.O.D.
3 RFT:
- 50 DU
- 8 KB G2OH with Right Arm (35/53)
- 8 KB OH Walking Lunges with Right Arm (35/53)
- 50 DU
- 8 KB G2OH with Left Arm (35/53)
- 8 KB OH Walking Lunges with Left Arm (35/53)

 

Apr25

Monday, 04.25.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat: 5 @ 75%, 3 @ 85%, 1+ @ 95%

For Time:
- 15 Squat Cleans (95/135)
- 200m Run
- 12 Squat Cleans (95/135)
- 200m Run
- 9 Squat Cleans (95/135)
- 200m Run
- 6 Squat Cleans (95/135)
- 200m Run
- 3 Squat Cleans (95/135)
- 200m Run

*15min TC

 

Apr22

Friday, 04.22.16 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

Strict Press:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%



8 min AMRAP: 3/3, 6/6, 9/9...
- Power Clean (75/115)
- S2OH (75/115)

 

Apr20

Wednesday, 04.20.16 - Strength + WOD

Categories // strength

10 min 2 rep EMOM of Snatch


W.O.D.
For Time:

- 60 Cal Row
- 30 T2B
- 15 Snatch (95/135)

 

Apr19

Tuesday, 04.19.16 - WOD

Categories // strength

15 min running clock: 3 min at each station: :30 work/:30 rest

- Bar MU (scale: Kipping C2B)
- Handstand Walk
- 15m Shuttle Runs
- Strict Pull Ups
- Burpees

*1 total score of all reps completed for all movements

 

 

Apr18

Monday, 04.18.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

W.O.D.
Every :30 seconds for 4 min: Power Snatch 55/75 (Rx: 5 reps, Comp: 7 reps)
From minute 4:00-5:00 Rest
@ 5 min mark 1 max unbroken set

Apr15

Friday, 04.15.16 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%
Strict Press: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

7 min AMRAP:
- 5 SDLHP (95/135)
- 5 RD (Scale: 10 box dips)

Apr14

Thursday, 04.14.16 - Technique + WOD

Categories // strength

TECHNIQUE:
15 min Ring MU Technique

15 min AMRAP:
- 7 MU (Scale: Bar MU, big kipping C2B)
- 20 Box Jump Overs (20/24)
- 30 Ab Mat Sit Ups

Apr12

Tuesday, 04.12.16 - Strength + WOD

Categories // strength

STRENGTH:
10 min 2 rep EMOM of Clean & Jerk

8 min AMRAP
- 50 DU
- 5 Clean & Jerks (Rx: 95/135, Comp: 115/185)

Apr11

Monday 04.11.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat:
5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%


For Time:
25-20-15-10-5

- Wall Ball (14/20)
- Pull Ups

 

Apr08

Friday, 04.08.16 - Strength + WOD

Categories // strength

STRENGTH:
10 min to work to heavy Power Clean

W.O.D.
6 min AMRAP
- 10 Clean and Jerks (65/95)
- 10 T2B

3 min Rest

6 min AMRAP
- 5 Clean and Jerks (95/135)
- 10 T2B

Apr07

Thursday, 04.07.16 - Strength + WOD

Categories // strength

STRENGTH:
12 min to work to a heavy double on Front Squat


W.O.D.
For Time:

- 50 Thrusters (35/45)
- 800m Run
- 150 DU
- 50 Thrusters (35/45)

Apr05

Tuesday, 04.05.16 - Strength + WOD

Categories // strength

STRENGTH:
Strict Pull-ups & Ring Dips (superset) 8-6-4-2-2-4-6-8

W.O.D.

For Time:

- 50 Burpee Box Jump Overs 20/24
- 30 C2B (Scale: Pull-ups)

*12 min TC

Mar22

Tuesday, 03.22.16 - Strength + WOD

Categories // strength

8 min AMRAP:
- 10 Thrusters (70/100)
- 4 Ring MU (Scale: 4 strict C2B)

STRENGTH
4-4-4-4 Front Squats

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