Archives: Strict
Thursday, June 30, 2022
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
Coach’s notes:
Post time to complete workout and load/notes for strict pull-ups to comments.
WOD LeaderboardWednesday, June 8, 2022
Pre-workout:
5 sets:
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
Coach’s notes:
Post load for all sets of pre-workout complex and time for triplet to comments.
WOD LeaderboardMonday, May 16, 2022
A. Pre-workout:
On a 5:00 clock:
Max-distance handstand walk
B. For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps (20/24 in)
Coach’s notes:
Post distance for A and time for each couplet in B and total working time to comments.
WOD LeaderboardTuesday, May 3, 2022
A. AMRAP 14:
7 muscle-ups
50 wall-ball shots (14/20 lb)
100 double-unders
B. Post-workout:
3 sets:
Max-rep strict ring pull-ups
– Rest 2:00 between sets.
Coach’s notes:
Post rounds and reps complete for A and reps complete per set for B to comments.
WOD LeaderboardMonday, February 28, 2022
A. For time complete:
A. For time complete:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
B1. Archer Push-up on rings – 5-8 reps/side X 3 sets, rest approx. 60s
B2. Seated Dumbbell Cuban Press – 10-15 reps X 3 sets, rest approx. 60s