WOD Archive

strength

Jan10

Monday, 01.11.16 - Strength + WOD

Categories // strength

STRENGTH:
Snatch: 4x3 @ 75%
focus on speed Snatch Grip DL through triple extension

4x4 @100%
Re-grip for each rep, but should be QUICK Overhead Squat

4x5 @ 90%
out of the rack

*all working percentages are off of 1 RM Snatch

Max Reps:
4 min of DU

Jan04

Tuesday, 01.05.16 - Strength + WOD

Categories // strength

For Time:
2,500m Row

STRENGTH:
8-6-4-2-2-2-2
Strict Pull Ups
Ring Dips

Jan01

Monday, 01.04.16 - Strength + WOD

Categories // strength

STRENGTH:
16 min of Squat Clean and Jerk technique

Back Squat:
5 @ 80%
3 @ 85%
Max Rep @90% 

For Time:
45 Bar Facing Over Burpees

*5 min TC

Dec22

Wednesday, 12.23.15 - Strength + WOD

Categories // strength

STRENGTH:
10 min to work on Snatch technique
10 min EMOM: 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch

Max Reps on a Running Clock:
4 min HSPU
4 min Rope Climbs
4 min Ring MU (Scale: Bar MU, Strict C2B)
*Score: Max total reps on all movements

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