WOD Archive

strength

Mar09

Wednesday, 03.09.16 - Strength + WOD

Categories // strength

STRENGTH:
Push Press 5-5-5-5

W.O.D.
6 RFT:
- 9 HR push ups
- 12 push press (55/75)
- 15 KB swing (35/53)

Mar08

Tuesday, 03.08.16 - Strength + WOD

Categories // strength

6 min AMRAP:
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

2 min Rest

6 min AMRAP
- 15 Pull-ups
- 15 Deadlifts (105/155)
- 15 ABMAT sit-ups

STRENGTH:
Power Cleans 3-3-3-3

Mar07

Monday, 03.07.16 - Strength + WOD

Categories // strength

STRENGTH:
Thruster 8-7-6-5-4

10 min AMRAP ladder 3/3, 6/6, 9/9...
- Burpee Box Jump (20/24)
- Thruster (65/95)

Mar02

Wednesday, 03.02.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat: 10-5-10-5

W.O.D.
For 4 min 10 WB every 30 seconds (Scale: 6 WB)
on 5th min complete 1 max rep set of WB (14/20)

For 4 min 3/5 (women/men) HSPU every 30 seconds
on 5th min complete 1 max rep set of HSPU

 

Mar01

Tuesday, 03.01.16 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift: 7-6-5-4-3

8 min AMRAP:
- 15 Box Jumps (20/24)
- 10 T2B

Feb24

Wednesday, 02.24.16 - Strength + WOD

Categories // strength

EMOM:
10 min EMOM of 4 Thrusters (75/115)
The last minute of the EMOM is max rep Thrusters

2 min rest

For Time:
20 C2B
15 Rig Touch Burpees
20 Pull Ups
15 Rig Touch Burpees

Feb23

Tuesday, 08.23.16 - Strength + WOD

Categories // strength

STRENGTH:
10 minutes to work up to a heavy DL triple

WOD:
3 RFT:
- 60 DU
- 30 Rig Touch Burpees
- 15 Deadlifts (165/245)

Feb22

Monday, 02.22.16 - Strength + WOD

Categories // strength

STRENGTH:
10-8-6-4-2 Overhead Squat
*From the floor and the 1st rep MUST be a squat snatch!!!

10 min AMRAP
11.1/14.1

- 30 DU
- 15 Snatches (55/75)

Feb15

Monday, 02.15.16 - Strength + WOD

Categories // strength

STRENGTH:
DL 8-6-4-2-2-4-6-8

10 min AMRAP:
10 OH Squat (65/95)
10 T2B
10 SDLHP (65/95)

Feb12

Friday, 02.12.16 - Strength + WOD

Categories // strength

STRENGTH:
12 min to work up to a heavy load on Squat Clean and Jerk

5 RFT
30 DU
15 Pull Ups
3 Squat Clean and Jerks (135/205)

Feb10

Wednesday, 02.10.16 - Strength + WOD

Categories // strength

STRENGTH:
15 min to work to a heavy Squat Snatch

EMOM:
10 min EMOM of 4 Snatches (95/135)
*The last minute of the EMOM is max rep Snatches

2 min rest 

For Time:
1200m Run

Feb08

Monday, 02.08.16 - Strength + WOD

Categories // strength

STRENGTH:
5-5-5-5 Front Squat

For Time:
150 WB (14/20)
30 HSPU
15 Ring MU (Scale: 15 Bar MU, 30 C2B)

Feb04

Thursday, 02.04.16 - Strength + WOD

Categories // strength

STRENGTH:
16-14-12-10-8-6
Walking Lunge Steps with barbell in the front rack

For Time:
Annie
50-40-30-20-10
DU
Ab Mat Sit Ups

Optional: After WOD spend 5 min working on handstand walks, or handstand holds

Jan29

Friday, 01.29.16 - Strength + WOD

Categories // strength

If you are competing in the Devotion Games:
Easy 1000m Row and Mobilize, or Rest

STRENGTH:
8 min 5 rep EMOM Deadlift (Reps must be touch n' go)

8 min AMRAP
5 KB single arm snatch R (35/53)
5 KB single arm snatch L (35/53)
10 KB Swings (35/53)
10 KB Touch Burpees

Jan26

Tuesday, 01.26.16 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat 8-6-4-2-2-4-6-8 

10 min AMRAP
150 DU Buy-in
8 C2B
15 WB 14/20 (Women wanting to compete RX in the Open go to 10' Line)

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