WOD Archive

strength

May22

Monday, 05.22.17 - Strength + WOD

Categories // strength

STRENGTH:
Deadlift 4-4-4-4-4

WOD:
6 RFT
- 5 Power Clean (95/135)
- 7 Push Press (95/135)
- 15 Air Squats

May18

Thursday, 05.18.17 - Strength + WOD

Categories // strength

STRENGTH:
Bench Press 5-5-5-5-5
SDLHP 5-5-5-5-5

WOD:
For Time:
30 SDLHP (75/115)
20 Bar Facing Over Burpees

May16

Tuesday, 05.16.17 - Strength + WOD

Categories // strength

WOD:
3 RFT:
50 WB 14/20 (9/10') - comp ladies 10'
100 DU (200 singles)
8 RMU (Scale: 8 Ring Dips, or 16 Box Dips)

*18 min TC

Post WOD: 4-4-4-4 Back Squat

May15

Monday, 05.15.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min EMOM
Barbell complex:
Squat clean, hang squat clean, front squat

WOD:
10 min AMRAP:
3 Strict Pull-ups
6 C2B
9 Pull-ups
12 Hang squat clean (65/95)

May12

Friday, 05.12.17 - Strength + WOD

Categories // strength

STRENGTH:
5-4-3-2-2 Push Press

WOD:
For Time:
25-20-15-10-5 Thrusters (65/95)
5-4-3-2-1 Rope Climbs

May08

Monday, 05.08.17 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat 3-3-3-3

WOD:
8 min AMRAP
- 13 Squat Clean (95/135)
- 13 T2B

May05

Friday, 05.05.17 - Strength + WOD

Categories // strength

Every 3 min for 12 min: Run 500m

WOD:
11 min AMRAP:
- 8 Power Clean (105/155)
- 50 DU
- 8 Ring Dips

May03

Wednesday, 05.03.17 - Strength + WOD

Categories // strength

STRENGTH:
10 min to build up to a heavy Squat Clean & Jerk

12 min EMOM:
2 Squat Clean & Jerks

WOD:
For Time:
100 Box Step Ups with DBs (35/50, 20/24")

May01

Monday, 05.01.17 - Strength + WOD

Categories // strength

STRENGTH:
5-4-3-2-2-2 Squat Snatch (All touch n' go)

WOD:
20 min AMRAP:
- 10 C2B
- 10 Squat Snatch (Rx: 65/95, Comp: 95/135)
- 10 C2B
- 30 WB (14/20)
2 min Rest

Apr27

Thursday, 04.27.17 - Strength + WOD

Categories // strength

STRENGTH:
Strict Press: 10-8-6-4-3-2

WOD:
5 min AMRAP:
- 20 DB Snatch (35/50)
- 8 Hang Clean (75/115)
- 8 Push Press (75/115)

5 min Rest

5 min AMRAP:
- 20 DB Snatch (35/50)
- 8 Hang Clean (75/115)
- 8 Push Press (75/115)

Apr26

Wednesday, 04.26.17 - Strength + WOD

Categories // strength

STRENGTH:
DL 7-7-7-7

WOD:
15 min AMRAP:
- 30 WB (14/20)
- 60 DU
- 8 Ring MU

Apr24

Monday, 04.24.17 - Strength + WOD

Categories // strength

STRENGTH:
OH Squat: 5-5-4-4-3-3

WOD:
4 RFT:
- 20 KB Swing (35/53)
- 15 KB SDLHP (35/53)
- 10 KB Front Rack Step Ups (35/53)
- 5 Burpee BJ Over (20/24)

Apr21

Friday, 04.21.17 - Strength + WOD

Categories // strength

STRENGTH:
Back Squat 5-5-5-5
After each set of back squat 5 HSPU negatives

WOD:
For Time:
21 Back Squat (Rx: 65/95, Comp: 105/155)
100 DU
15 Back Squat (Rx: 65/95, Comp: 105/155)
75 DU
9 Back Squat (Rx: 65/95, Comp: 105/155)
50 DU

Apr17

Monday, 04.17.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min to find a 1 RM Power Clean

WOD:
For Time:
30 Power Cleans at 75% of 1 RM

Rest 2 min

3 RFT:
5 Ring MU (scale: BMU, strict C2B)
12 Bar Over Facing Burpees

Apr14

Friday, 04.14.17 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat (out of the rack): 10-10-8-8-6-6 (20 minutes)

WOD:
5 min AMRAP:
- 5 Hang Power Clean (105/155)
- 5 Front Squats (105/155)
- 5 Push Press (105/155)

Post WOD: 1 max rep set of pull ups

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