WOD Archive

strength

Jul13

Thursday, 07.13.17 - Strength + WOD

Categories // strength

STRENGTH:
20 min EMOM: :20 on :40 off
Odd min: MU
Even min: HSPU

WOD:
5 min AMRAP:
30 DU
5 Push Ups

Jul10

Monday, 07.10.17 - Strength + WOD

Categories // strength

STRENGTH:
Push Jerk 3-3-3-3
Push Press 4-4-4-4

WOD:
For Time:
21-15-9
S2OH Rx: (75/115), Comp: (105/155)
Bar Facing Over Burpees

Jul05

Wednesday, 07.05.17 - Strength + WOD

Categories // strength

STRENGTH:
10 min EMOM: 2 Power Snatch (re-grip)

WOD:
8 min AMRAP:
7 Power Snatch (85/125)
12 HSPU

Jul03

Monday, 07.03.17 - Strength + WOD

Categories // strength

STRENGTH:
On a running clock:
5 minutes:
:20 seconds of Kip Swings
:40 seconds of Rest

5 minute EMOM:
3 slow negatives

5 minutes:
:20 Kipping Pull Ups
:40 Rest

5 minutes:
:20 Butterfly Pull Ups/Butterfly Kip Practice/Kip Swings
:40 Rest

5 minutes:
:20 Strict Pull Ups
:40 Rest

WOD:
For Time:
30 Rig Touch Burpees

Jun28

Wednesday, 06.28.17 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat: 9-8-7-6-5
After each set of back squats: Muscle Up Drill
Option 1: 8 Kip Swings on Rings
Option 2: 5 Banded Transitions on low rings
Option 3: 3 Strict MU with or without bands

WOD:
For Time:
35 DB Thrusters (35/50)

Jun26

Monday, 06.26.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min to build to a heavy squat snatch

WOD:
For Time:
21-15-9
WB 14/20 (9/10’ line)
T2B

2 min Rest

5 Rounds:
5 Squat Snatch (95/135)
4 Ring MU (Scale: Bar MU, Strict C2B)

Jun23

Friday, 06.23.17 - Strength + WOD

Categories // strength

STRENGTH:
Bench Press 4-4-4-4-4
After each set of bench press:
8 Right Arm Overhead DB Walking Lunge Steps
8 Left Arm Overhead DB Walking Lunge Steps

WOD:
For Time:
500m Row
30 T2B

Jun21

Wednesday, 06.21.17 - Strength + WOD

Categories // strength

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

WOD:
12 min Max Reps:
0:00-1:00 DU
1:00-2:00 Alternating DB Snatch (35/50)
2:00-4:00 DU
4:00-6:00 Alternating DB Snatch (35/50)
6:00-9:00 DU
9:00-12:00 Alternating DB Snatch (35/50)

Jun20

Tuesday, 06.20.17 - Strength + WOD

Categories // strength

STRENGTH:
Jerk: 3-3-2-2-1-1

WOD:
5 RFT:
400m Run
10 HSPU

Jun19

Monday, 06.19.17 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat: 3-2-2

WOD:
For Time:
21-15-9
Burpee BJ Over (20/24)
Pull-Ups

Rest 3 min

5 Rounds:
8 Bar Facing Over Burpees
4 Squat Cleans (115/175)

Jun16

Friday, 06.16.17 - Strength + WOD

Categories // strength

STRENGTH:
Press: 3-3-3-3-3-3
Superset with HSPU: 5-5-5-5-5-5

WOD:
For Time:
Assault Bike Calories (20/25)
400m Run
20 Rig Touch Burpees
400m Run

Jun15

Thursday, 06.15.17 - Strength + WOD

Categories // strength

STRENGTH:
14 min E2MOM: Complex
1 Power Snatch
1 Squat Snatch
2 Overhead Squats

WOD:
8 min AMRAP:
30 DB Snatch (35/50)
15 T2B

:

Jun14

Wednesday, 06.14.17 - Strength + WOD

Categories // strength

STRENGTH:
7-7-7-7 Thrusters

WOD:
For Time:
50 WB 14/20 (9/10')
10 Ring Dip (Scale: Box Dip)
40 WB
10 Ring Dip
30 WB
10 Ring Dip
20 WB
10 Ring Dip
10 WB
10 Ring Dip

Jun12

Monday, 06.12.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM: 3 TnG Squat Cleans

WOD:
“Grace”
For Time:
30 Clean & Jerks (95/135)

Jun09

Friday, 06.09.17 - Strength + WOD

Categories // strength

STRENGTH:
Push Press: 8-6-4-3-2

WOD:
For Time:
100 DU
40 HSPU
60 WB (14/20)
50 DU
20 HSPU
30 WB (14/20)

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