WOD Archive

strength

Apr13

Thursday, 04.13.17 - Strength + WOD

Categories // strength

WOD:
3 RFT:
25 HSPU
25 Power Snatch (55/75)

Post WOD: 8-8-8-8 Strict Press

Apr11

Tuesday, 04.11.17 - Strength + WOD

Categories // strength

STRENGTH:
3 min Max Reps on each movement, 1 min rotation between movements:

WOD:
Calorie Row
Single Arm DB Snatch (35/50)
Rope Climbs
Assault Bike Calories
Strict Pull-Ups

Apr10

Monday, 04.10.17 - Strength + WOD

Categories // strength

STRENGTH:
10-8-6-6-8-10 Back Squat

WOD:
For Time:
50 DB Step Ups (35/50 DB, 20/24" box)
50 KB Swings (35/53)

Apr06

Thursday, 04.06.17 - Strength + WOD

Categories // strength

STRENGTH:
3-3-3-3 Split Jerk

WOD:
For Time:
900m Run
12 Squat Clean & Jerk (95/135)
600m Run
9 Squat Clean & Jerk (95/135)
300m Run
6 Squat Clean & Jerk (95/135)
200m Run
3 Squat Clean & Jerk (95/135)

Apr05

Wednesday, 04.05.17 - Strength + WOD

Categories // strength

STRENGTH:
10 min EMOM: 3-5 Ring MU

WOD:
10 min AMRAP:
- 8 HSPU
- 16 T2B
- 80 DU

Apr04

Tuesday, 04.04.17 - Strength + WOD

Categories // strength

STRENGTH:
8 min to work up to a heavy set of the complex:
- 2 Squat Snatch
- 2 Overhead Squat

8 min EMOM of the following complex
- 2 Squat Snatch
- 2 Overhead Squat

WOD:
15 min AMRAP:
- 10 Overhead Squats (95/135)
- 15 C2B
- 25 WB (14/20)
- 2 Rope Climbs

Apr03

Monday, 04.03.17 - Strength + WOD

Categories // strength

STRENGTH:
8-8-8-8-8 Deadlift

WOD:
For Time:
30 Box Jump Overs (20/24)
30 DL (Rx: 155/225, Comp: 205/315)
45 Box Jump Overs (20/24)
15 DL (Rx: 155/225, Comp: 205/315)

Mar30

Thursday, 03.30.17 - Strength + WOD

Categories // strength

STRENGTH:
10 min to work up to a heavy set of the complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

8 min EMOM of the following complex:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
1 Hang Clean

WOD:
10 min AMRAP:
10 Front Squats (95/135)
300m Run

Mar29

Wednesday, 03.29.17 - Strength + WOD

Categories // strength

STRENGTH:
10 min EMOM: 3-5 HSPU

WOD:
8 min AMRAP:
5 S2OH (Rx: 85/125, Comp: 115/170)
6 Burpee BJ Overs (20/24)

Mar22

Wednesday, 03.22.17 - Strength + WOD

Categories // strength

STRENGTH:
10-8-6 Back Squat

WOD:
10 min AMRAP:
8 Hang Clean (105/155)
8 HR push-ups
20 KB Swing (35/53)
400m Run

Mar21

Tuesday, 03.21.17 - Strength + WOD

Categories // strength

STRENGTH:
Strict Pull Ups: 8-6-4-3-2-1

WOD:
For Time:
21-15-9
T2B
Burpee BJ Overs (20/24)
Snatches (65/95)

Mar20

Monday, 03.20.17 - Strength + WOD

Categories // strength

STRENGTH:
12 min EMOM: 1 Squat Clean and Jerk

WOD:
8 min AMRAP:
15 Thrusters (70/100)
70 DU

Mar13

Monday, 03.13.17 - Strength + WOD

Categories // strength

STRENGTH:
Strict Press: 5-4-3-3-3

WOD:
5 RFT:
5 DL (Rx: 155/225, Comp: 185/275)
10 HSPU
50 DU

Mar07

Tuesday, 03.07.17 - Strength + WOD

Categories // strength

WOD:
3 RFT:
4 Ring MU (Scale: strict pull ups)
5 C2B
6 Clean & Jerks (95/135)
7 HSPU

Post WOD:
Deadlift 8-8-8-8

Mar06

Monday, 03.06.17 - Strength + WOD

Categories // strength

STRENGTH:
Front Squat: 6-4-2-2-2 (Pull from the floor)

WOD:
7 min AMRAP:
15 Overhead Squats (75/115)
50 DU

Post WOD:
10 minutes of Snatch Work

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