Strength WOD #117 Exercise Time and Reps 1 Eccentric Lower Power Snatch *10 Sec Tempo* *start at 50% and build* EMOM 7 1 Eccentric Lower Squat Snatch *10 Sec Tempo* *start at 50%* EMOM 6 1. 50 sec Wallsit 2. 40 sec Air Squat Jumps EMOM 6 Back Rack Forward Lunges 5/5 reps Every 90 […]
Strength WOD #116 Exercise Time and Reps Front Squats 5 reps Every 2.30 x 4 Squat Snatch Complex 1 High Hang Squat Snatch + 1 Hang Squat Snatch + Squat Snatch Every 2 x 5 1 Eccentric Lower Squat Snatch *10 Sec Tempo* *start at 50%* EMOM 6 Exercise guides: Front Squats Squat Snatch
Strength WOD #115 Exercise Time and Reps 1. 10 Zottman Curls 2. 15 Banded Lat Pull Downs EMOM 6 Split Jerks *70-80% of 1RM* 5 reps Every 2 min x 4 Thrusters 5 reps Every 2 min x 4 Exercise guides: Split jerk Thrusters Equipment needed for WOD: Barbell, Plates, Chalk, Lifting Shoes, Dumbbells. Shop
Strength WOD #114 Exercise Time and Reps 3 Tall Jerks *start with an empty bar* EMOM 6 Hollow Rocks, Side Plank Right Side, Flutter Kicks, Side Plank 20 sec on, 10 sec off x 12 1 Power Clean *80-90% of 1RM Every 30 sec x 8 Exercise guides: Tall Jerk Hollow Rocks Side Plank Power
Strength WOD #113 Exercise Time and Reps 6 Back Squats Every 2 min x 3 DBL DB Chest Presses *1 sec pause in top* 12 reps Every 2.30 min x 4 Thrusters 8 reps Every 2 min x 4 Exercise guides: Back Squats Chest Press Thrusters Equipment needed for WOD: Barbell, Plates, Chalk, Lifting Shoes,
Strength WOD #112 Exercise Time and Reps Power Snatch Complex:1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch Every 90 sec x 5 1: 40 sec Plate Deadbugs, 2: 20/20 sec KB Side Star Plank EMOM 6 Back Rack Forward Lunges 5/5 reps Every 90 sec x 4 1. 8
Strength WOD #111 Exercise Time and Reps 1 Front Rack Push Press + 1 Behind the Neck Push Jerk + 1 Split Jerk *Start at 30-40% of 1 RM and build* EMOM 6 1 Turkish Get Up (Bottom Up) + 30 Meter OH carry + 1 Turkish Get Up (Top To Bottom) *repeat with Opposite
Strength WOD #110 Exercise Time and Reps 1. 50 sec Wallsit 2. 40 sec Jumping Air Squats EMOM 6 8 Overhand barbell rows Every 90 sec x 5 Power Clean Complex: 1 High Hang Power Clean + 1 Hang Power Clean + Power Clean Every 2 min x 5 Exercise guides: Wall sit, Jumping air
Strength WOD #109 Exercise Time and Reps 1 Turkish Get Up (Bottom Up) + 30 Meter OH carry + 1 Turkish Get Up (Top To Bottom) *repeat with Opposite arm* Every 2,30 min x 3 3 Tall Jerks *start with an empty bar* EMOM 6 5-4-3-3 reps of Banded Deadlift *start at around 50% of
Strength WOD #108 Exercise Time and Reps Bench Press *70-80%* 5 reps Every 2 min x 4 Clean and Jerk 5 reps Every 2 min x 4 Power Cleans *70% of 1 Rep Max 5 reps Every 2 min x 3 Exercise guides: Bench Press, Clean & Jerks, Power Clean Equipment needed for WOD: Barbell,
