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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,

Strength WOD #107 Exercise Time and Reps Bench Press *70-80%* 5 reps Every 2 min x 4 1. 30 sec OH BB Unstable Hold 2. 30 sec Hollow Hold 3. 30 sec Chin over Bar Hold Every 90 sec x 5  1 Turkish Get Up (Bottom Up) + 30 Meter OH carry + 1 Turkish

Strength WOD #106 Exercise Time and Reps Back Squats 5 reps Every 2.30 X 4 Bench Press 1 x 10 reps *55%* 1 x 6 reps *65%* 4 x 6 reps *65%* Every 2.30 min x 6 Strict Pull Ups (weighted if possible) 5 reps Every 2 min x 4  Exercise guides: Back squats, Bench

Strength WOD #105 Exercise Time and Reps 1. 8 DBL DB Seated Arnold Presses 2. 30 sec Ring Support Hold EMOM 4 Back Squats 5 reps Every 2.30 X 4 Squat Snatch *70-80% of 1RM* 5 reps Every 2 min x 4       Exercise guides: Back squats, Squat Snatch  Equipment needed for WOD: Barbell,

Strength WOD #104 Exercise Time and Reps 8 Overhand barbell rows Every 90 sec x 5 1. 8/8 Tall Kneeling anti-rotational DB Press 2. 10 Ring Rows (feets elevated, if possible) Every 90 sec x 6 Back Rack Forward Lunges 5/5 reps Every 90 sec x 4  Exercise guides: Barbell row, Ring Row, Lunges  Equipment