Strength WOD Preview 11-26-18

Monday:

Snatch Balance
EMOM x 10min: 1 Rep *increasing load

Every 2min for 10min
2 Squat Snatch + 2 Overhead Squats

Back Squat
Every 3min for 15min
4 Reps at 70%
2 Reps at 80%
8 Reps at 70%
4 Reps at 80%
2 Reps at 85%

Strength WOD
5 Rounds for Time
10 DB Burpees at 50#/35#
10 Double DB Ground to Overhead at 50#/35#
10 Strict Pull-Ups

Monday Night:

Snatch Balance
EMOM x 10min: 1 Rep *increasing load

Every 2min for 10min
2 Squat Snatch + 2 Overhead Squats

Back Squat
Every 3min for 15min
4 Reps at 70%
2 Reps at 80%
8 Reps at 70%
4 Reps at 80%
2 Reps at 85%

Strength WOD:
12min AMRAP
3 Deadlifts at 315#/205#
6 Bar Facing Burpees
6 DB Thrusters at 50#/35#
6 Lateral Burpees over Bar
9 Strict Pull-Ups

Wednesday:

Rack Pulls *From blocks at just below knee
Every 3min for 15min
5 Reps *Heavy

Bench Press
Every 3min for 15min
5 Reps *at 70%

Strength WOD:
8min AMRAP
6 Deadlifts at 185#/125#
4 Hang Power Cleans at 185#/125#
2 Push Jerks at 185#/125#

Thursday Night:

Split Jerk + Jerk Balance w/Pause at Catch for 5sec
Every 90sec for 10sets

1 Pause Front Squat (5sec) + 40X1 Tempo Front Squat + 3 Speed Reps
Every 2min for 12min (6 Sets)

For Time *18min Time Cap
10/8 Cal Row
3 Squat Cleans at 135#/95#, 155#/105#, 185#/125#, 225#/155#, 245#/165#, 275#/185#

Friday:

Split Jerk + Jerk Balance w/Pause at Catch for 5sec
Every 90sec for 10sets

Every 2min for 12min (6 Sets)
1 Pause Front Squat (5sec) + 40X1 Tempo Front Squat + 3 Speed Reps

For Time *18min Time Cap
10/8 Cal Row
3 Squat Cleans at 135#/95#, 155#/105#, 185#/125#, 225#/155#, 245#/165#, 275#/185#

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