Archives: Strength
Wednesday, November 28, 2018
A1. Sumo Deadilft – 2 reps X 6 sets, rest 2-3:00
Compare to Saturday, October 6, 2018
A2. Bench Press – 5 reps X 6 sets, rest 2-3:00
Compare to Saturday, August 18, 2018
Tuesday, November 27, 2018
Complete 6 rounds for load(s) and time(s) of:
10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00
TT WOD – Oly
A. High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s
B. Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s
C. Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s
Coach’s notes:
Post loads and times for each set and total working time to comments.
WOD Leaderboard
Tuesday, November 6, 2018
Tuesday, October 30, 2018
WOD:
3 Rounds for reps and time(s) of:
AMRAP Bench Press – 135#/95#
AMRAP Strict Pull-ups
NO REST
3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk
NO REST
20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00
TT WOD – Strength:
Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.
Coach’s notes:
Post reps for bench and pull-ups, load for DT and time per round, plus all totals.
WOD Leaderboard
Saturday, October 27, 2018
WOD:
5 Rounds for time(s) and Load(s) of:
48 Double Unders
24/20 Cal Row/Bike/Ski
12 Power Snatch
REST 2:00
TT WOD – Strength:
A. Deadlift – 3 reps @ 30X1 X 6 sets, rest 2-3:00
B1. Static Back Extension – 30s hold X 3-4 sets, rest 60s
Notes: Increase load per set if possible.
B2. Static Hollow Rock hold – As Many Seconds As Possible X 3-4 sets, rest 60s
Coach’s notes:
Post time per round, load per round and total working time to comments.
WOD Leaderboard