Competitor WOD Strength WODs Galore

Strength WODs 1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. 1b) 7X3 Bench Press @ 70% 1rm – rest 60 sec. 2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec. Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo. 2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Conditioning 5 rounds for total reps of: 2 minute AMRAP of- 30 Double-Unders ME Muscle-Ups (7 rep cap) ME Burpees *Rest 1 minute. Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.  ]]>