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Archives: Strict

Wednesday, November 17, 2021

A.  Every Minute on the Minute for 10 minutes perform:

Minute 1 = 3 Hang Power Cleans
Minute 2 = 3 Strict (weighted) Pull-ups

B.  21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Pull-ups
Hang Power Cleans – 95#/65#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 26, 2021

A1.  Peg Board Ascents – 2-3 reps X 5 sets, rest approx. 90s

A2.  Bench Press – 5 reps X 5 sets, rest approx. 90s

 

A3.  Ring Inverts – 4-6 (strict) X 5 sets, rest approx. 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Monday, October 25, 2021

A.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

Max Strict Press – 95#/65#
Every time you break perform 12 Ring Rows

REST 3:00

B.  Complete As Many Reps As Possible (AMRAP) in 8 minutes of:

10 Alternating Barbell Overhead Reverse Lunge – 95#/65#
10 Box Jumps – 30”/24”

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Wednesday, November 4, 2020

Complete as you see fit for time:

60 Alternating Kettlebell Zercher Forward Lunges – 2.0/1.5 pood
50 Strict Pull-ups
40 Burpees Over Box – 30”/24”
30 KB Swings – 2.0/1.5 pood
20 Windshield Wipers
10 Rope Climbs

Coach’s notes:

Post rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 13

Thursday, September 10, 2020

For time complete:


25 Strict Pull-ups
25 Toes to Bar
50 Dumbbell Squat Cleans – 45#/30#/hand
50 Burpees
50 Kettlebell Swings – 1.5/1.0 pood
25 Toes to Bar
25 Pull-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, August 16, 2020

A1.  Broad Jump – 3 consecutive jumps for distance X 5 sets, rest approx. 90s

A2.  Bench Press – 3 reps X 5 sets, rest approx. 90s
 
A3.  L-sit – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s
 
A4.  Strict Pull-up – As Many Reps As Possible (AMRAP) X 5 sets, rest approx. 90s

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 4

Friday, July 31, 2020

As Many Rounds As Possible (AMRAP) in 15 minutes of:

12 Strict Handstand Push-ups
36 Kettlebell Swings – 2.0/1.5 pood

Perform SLIPS with any time remaining.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Friday, June 19, 2020

5 rounds for time(s) of:

20 Single Arm Alternating Dumbbell Push Press – 50#/35#
15 Dumbbell Hang Squat Cleans
10 Strict Pull-ups
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 6

Tuesday, June 9, 2020

5 rounds for time(s) of:

5 Strict Pull-ups
10 Dowel Facing Burpees
15 Pike Raises
20 Hands on Box Jump Overs

REST 2:00

WOD

Deadlift – 5, 5, 5, 5, 5, 5

Coach’s notes:

Post time for each set in At Home WOD and total working time to comments. Post loads for all sets of WOD to comments.

WOD Leaderboard
No Comments

Monday, June 1, 2020

At Home WOD:

3 rounds for time under tension of:

1:00 Double Milk Jug Front Rack Right Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Overhead Squat Hold
0:30 REST
1:00 Double Milk Jug Front Rack Left Leg Split Squat @ 3030
0:30 REST
1:00 Double Milk Jug Bent Over Row (with 1s pause at top)
0:30 REST

 

WOD

A1.  Front Rack Dumbbell Split Squat – 8-12 reps /leg @ 3030 X 3 sets, rest 90s

A2.  Push Press – 10 reps X 4 sets, rest 90s

A3.  Strict Pull-ups – 10 reps X 4 sets, rest 90s

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
No Comments