Archives: Strength
Tuesday, February 19, 2019
WOD:
Front Squat – 3, 3, 3, 3, 3, 3
Compare to Tuesday, November 7, 2017
TT WOD – Opens Prep:
18.4- For time:
21 Deadlifts – 225#/155#
21 Handstand Push-ups
15 Deadlifts – 225#/155#
15 Handstand Push-ups
9 Deadlift – 225#/155#
9 Handstand Push-ups
21 Deadlifts – 315#/205#
50 ft. Handstand Walk
15 Deadlifts – 315#/205#
50 ft. Handstand Walk
9 Deadlifts – 315#/205#
50 ft. Handstand Walk
*9:00 time cap
Coach’s notes:
Post loads for all sets for WOD and reps complete or time to complete TT WOD to comments.
WOD LeaderboardThursday, February 14, 2019
WOD:
Back Squat – 10, 10, 10, 10
TT WOD – Opens:
15.4 – Complete as many reps as possible in 8 minutes of:
3 Handstand push-ups
3 Cleans – 185#/125#
6 Handstand push-ups
3 Cleans – 185#/125#9
9 Handstand push-ups
3 Cleans – 185#/125
12 Handstand push-ups
6 Cleans – 185#/125#
15 Handstand push-ups
6 Cleans – 185#/125#
18 Handstand push-ups
6 Cleans – 185#/125#
Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds. each movement per round
Coach’s notes:
Post loads for each set of WOD and rounds and reps complete for TT WOD to comments.
WOD LeaderboardSaturday, February 9, 2019
TT WOD – Partner:
In 10 minutes complete:
30 Synchro V Sit-ups
1 Legless Rope Climb each
20 Synchro V Sit-ups
2 Legless Rope Climbs each
10 Synchro V Sit-ups
3 Legless Rope Climbs each,
Then with time remaining complete as many rounds as possible of the following complex:
1 Clean/2 Jerks/3 Back Squat – 135#/95#
REST 2:00, then complete:
100 Cal Row
100 Burpees Over Rower
WOD:
Sumo Deadlift – 3, 3, 3, 3, 3, 3, 3
Compare to Thursday, September 29, 2016
Coach’s notes:
Post time to reps and time to complete partner WOD and loads for all sets of daily WOD to comments.
WOD LeaderboardThursday, January 31, 2019
WOD:
A1. Deadlift – 3 reps X 5 sets, rest 90-120s
Compare to Sunday, November 12, 2017
A2. Dumbbell Bench Press – 5 reps X 5 sets, rest 90-120s
TT WOD – Opens Prep:
17.2 – Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50 ft. Dumbbell Walking Lunge – 50#/35#
16 toes to Bar
8 power cleans – 50#/35#
Then 2 rounds of:
50 ft. Dumbbell Walking Lunge – 50#/35#
16 bar muscle-ups
8 power cleans – 50#/35#
Alternate between toes to bar and bar muscle-ups every 2 rounds.
Coach’s notes:
Post loads for all sets of WOD and rounds and reps complete for TT WOD to comments.
WOD LeaderboardSaturday, January 26, 2019
TT WOD – Partner:
For reps complete in:
0:00-5:00
100 Wallball Partner Tosses over the Rig, then with remaining time AMRAP
Thrusters with one bar – 95#/65#
5:01-10:00
100 Bent Over Barbell Rows – 135#/95#, then with time remaining AMRAP synchronized strict pull-ups.
10:01-15:00
100 Back Extension while partner holds front plank, then with time remaining AMRAP Kettlebell swings, one partner working at a time – 2.0/1.5 pood
15:01-20:00
AMRAP Clean and Jerk – 185#/115#
WOD:
Back Squat – 15, 9, 3
Compare to Sunday, February 4, 2018
Coach’s notes:
Post reps complete in each interval for partner WOD and total reps and loads for each set in daily WOD to comments.
WOD LeaderboardTuesday, January 15, 2019
WOD:
A1. Deadlift – 5 reps X 6 sets, rest 2:30
Compare to Tuesday, October 31, 2017
A2. Box jumps (unbroken) – 10 reps X 6 sets, rest 2:30
TT WOD – Opens Prep:
16.3 – Complete as many round and reps as possible in 7 minutes of:
10 power snatches – 75#/55#
3 bar muscle-ups
Coach’s notes:
Post loads for all sets in A and height for all sets in B to comments. Post rounds and reps complete for Opens prep.
WOD LeaderboardThursday, January 10, 2019
WOD:
Push Jerk – 2, 2, 2, 2, 2, 2, 2, 2
Compare to Friday, March 17, 2017
TT WOD – Opens Prep:
16.4 – Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts – 225#/155#
55 Wallballs – 20# to 10’/14# to 9’
55 Cal Row
55 Handstand push-ups
Coach’s notes:
Post loads for all sets in push jerk and rounds and reps complete for AMRAP to comments.
WOD LeaderboardWednesday, January 9, 2019
5 rounds for time(s) and load(s) of:
400m row
3 Clean and Jerk
Rest 3:00
Coach’s notes:
Post time per round, total working time and loads per round to comments.
WOD LeaderboardMonday, January 7, 2019
Saturday, January 5, 2019
TT WOD – Partner:
100 Wallballs over the rig
100 Synchronized Burpees
100 Synchronized Switch Lunges
100 Hang Power Snatch – 95#/65#, * setting bar down is a 5 rep shoulder press penalty at chosen weight.
100 Pull-ups
WOD:
A1. Shoulder Press – 5 reps X 5 sets, rest 90-120s
A2. Side Shuffle (20 ft.) – 10 reps X 5 sets, rest 90-120s
A3. Turkish get-up – 10 reps X 5 sets, rest 90-120s