WOD Archive

strength

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)

Jan25

Monday, 01.25.16 - Strength + WOD

Categories // strength

STRENGTH:
Strict Press 10-8-5-5-3

5 RFT:
7 Power Cleans (95/135)
7 Bar Over Facing Burpees
7 Push Press (95/153) 

Optional: 20 HSPU for time once the WOD is completed.

Jan20

Thursday, 01.21.16 - Strength + WOD

Categories // strength

STRENGTH:
4-3-2-1 Weighted Strict Pull Ups

MAX-REP:
2 Max Rep Sets of Strict Pull Ups (not weighted)
1 set Max Rep C2B
1 set Max Rep Pull Ups
*2 min rest between all sets 

8 min AMRAP:
50 DU
15 T2B

       

Jan19

Wednesday, 01.20.16 - Strength + WOD

Categories // strength

STRENGTH:
18 min to find a 1 Rep Max Front Squat
18 min to find a 1 Rep Max Push Press

MAX-REP:
3 min Max Rep Clusters (95/135)

Jan12

Wednesday, 01.13.16 - Strength + WOD

Categories // strength

STRENGTH:
15 min to establish your 1 Rep Max Deadlift 

Then load a barbell with 50% of your 1 RM DL from today.

For Time:
15 Cleans

Rest 4 min

For Time:
12 Cleans

Rest 3 min

For Time:
9 Cleans 

Score: 1 RM DL, and time for each set of cleans

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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