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  1. state637

    Wod

    Aerobic Conditioning Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.
  2. state637

    Wod

    Conditioning Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 15 Deadlifts @225 100 Single Unders
  3. state637

    Wod

    Conditioning Six rounds for time of: 400 Meter Run 20 Burpees 20 Front-Racked DB Walking Lunges (2-60#)
  4. state637

    Wod

    Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-4 reps @ 20X1 If you achieve 4 successful reps, increase the load in the next set. Conditioning 12 Min AMRAP 6 SHSPU 9 Ring Dips 12 T2B
  5. state637

    Wod

    Aerobic Conditioning Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.
  6. state637

    Wod

    Strength Every 2 minutes, for 20 minutes (10 sets): Deadlift x 3-4 reps These should be challenging sets. If you make 4 successful reps, you should increase the load. If you performed these reps last week, your goal should be to increase load Conditioning For time: Run 800m 80 Alternating...
  7. state637

    Wod

    Strength 6 sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes Conditioning For Time: 50 Cal Row 100 Wall Ball Shots
  8. state637

    Wod

    Strength Every 90 seconds, for 9 minutes (6 sets): Snatch x 1 rep @ 70-78% of 1-RM Snatch immediately followed by… Every 2 minutes, for 8 minutes (4 sets): Snatch x 1 rep @ 80-84% of 1-RM Snatch Conditioning Every 4 minutes, for 16 minutes (4 sets) for times: Row 20 Cals 12 Burpee Box Step...
  9. state637

    Wod

    Aerobic Conditioning Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds. Spent time on rower, ski erg, assault bike and running.
  10. state637

    Wod

    Strength Every 2 minutes, for 16 minutes (8 sets): Snatch x 1.1 reps @ 75-90% of 1-RM Snatch (rest 10-15 seconds between the two reps) For all 16 snatches today, pause for 2 seconds in the receiving position of the snatch before standing. Focus on a strong, stable overhead position and even...
  11. state637

    Wod

    Strength Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1: 5-6 reps *Sets 2-4: 3-4 reps *Set 5: Max reps @ 10% less than heaviest set of 3-4 reps These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so. Conditioning...
  12. state637

    Wod

    For time: Run 800m or Bike 2k or Row 1000m 20 Chest-to-Bar Pull-Ups 20 Ground to Overhead 20 Front-Racked Alternating Lunges Run 800m or Bike 2k or Row 1000m 20 Front-Racked Alternating Lunges 20 Ground to Overhead 20 Chest-to-Bar Pull-Ups Run 800m or Bike 2k or Row 1000m *G2OH and...
  13. state637

    Wod

    Strength Every 3 minutes, for 15 minutes (5 sets): Back Squat *Sets 1-3: 4 reps @ 80% *Sets 4-5: 8 reps @ 70% Conditioning Two sets for max reps, each against a 4-minute running clock, of: Row 500m 15 Thrusters Max Reps of Bar-Facing Burpees Rest 4 minutes between sets.
  14. state637

    Wod

    Aerobic Conditioning Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.
  15. state637

    Wod

    Strength Every 2 minutes, for 10 minutes (5 sets): Bench Press x 5-6 reps @ 20X1 Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Conditioning Every minute, on the minute, for 20 minutes (4 sets of each): Minute 1 – Row 15-17 Cal...
  16. state637

    Wod

    Strength Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 75% of 1-RM Conditioning 4 RFT 1K Bike 25 AKBS @53#
  17. state637

    Wod

    Conditioning 6 Rounds for Time 12 Weighted Box Step Ups 18 DB Snatches Row 500m
  18. state637

    Wod

    Aerobic Conditioning move for 40 minutes keeping HR between 24-26 beats per 10 sec. 5 min rounds of: Row Bike Ski Farmers Carry w/ 2-60# DB’s
  19. state637

    Wod

    Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 10% less than today’s last set...
  20. state637

    Wod

    Against a 4-minute running clock, for max reps: Row 500m 40 Double Unders 10 Chest-to-Bar Pull-Ups Max Reps of Ground to Overhead @ your “Grace” weight Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.

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