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  1. state637

    Wod

    Strength Take 15 minutes to establish an 8-RM… Strict Overhead Press Rest until the running clock reaches 18:00, and then… Every 3 minutes, for 6 minutes (2 sets) of: Strict Overhead Press x 8 reps @ 90% of today’s 8-RM Conditioning 4 Rounds for time of: Bike 1km 15 Push Presses
  2. state637

    Wod

    Conditioning Move for 40 minutes, BUT start adding other movements into your Aerobic Conditioning. 5 minutes of Rowing, Biking or running with 2 or 3 minutes of box jumps, jump rope, wallballs, burpees - keeping your HR between 24-26 beats per 10 sec while doing these movements. You will...
  3. state637

    Wod

    Strength Every 3 minutes, for 15 minutes (5 sets): Deadlift x 2 reps These sets should be heavy! Ensure proper mechanics at all times, but the goal is to work at loads just below those that would cause mechanical failure. Conditioning 10 minute AMRAP 50 Double Unders 20 Walking Lunges with...
  4. state637

    Wod

    Conditioning Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – Row 250m or Run 200 Station 2 – 5 Wall Walks Station 3 –Bike 20/10 Calories or 18 Burpees Station 4 –20 Toes to Bar Station 5 – 30 Wall Ball Shots
  5. state637

    Wod

    Strength Every 2 minutes, for 6 minutes (3 sets) of: 2 Clean Lift-Offs + Power Clean *Lift-Off - From the ground to top of the knee Immediately followed by… Every 2 minutes, for 16 minutes (8 sets) of: Clean x 1 rep Conditioning Against a 3-minute running clock… Row 500m Max Reps of...
  6. state637

    Wod

    Twisted Aerobic Conditioning Move for 40 minutes, BUT we would like for you to start adding other movements into your Aerobic Conditioning. 5 minutes of Rowing, Biking or running with 2 or 3 minutes of box jumps, jump rope, wallballs, burpees - keeping your HR between 24-26 beats per 10 sec...
  7. state637

    Wod

    Strength Three sets of: Tempo Bench Press x 10 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can) Rest 2-3 minutes Conditioning 4 Rounds for time of: Run 400m 10 Single-Arm Dumbbell Push Press* (left...
  8. state637

    Wod

    “Chad” 1000 box step ups 20” Wear ruck pack (45/35) I wore 20# vest
  9. state637

    Wod

    Conditioning Complete as many rounds as possible in 30 minutes of: 500-m row or Run 400m 3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups 10 push-ups 15 squats
  10. state637

    Wod

    Strength Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 1 rep Build to a challenging triple, and then use that weight to perform one rep every 90 seconds for 8 sets. Focus on moving the weight as quickly as possible from chest to lockout. Conditioning For max reps: 5 Minutes of...
  11. state637

    Wod

    Strength Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2-3 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 For time: Run 800m 50 Chest-to-Bar Pull-Ups 100 Step Ups Run 800m *Break the Pull Ups...
  12. state637

    Wod

    Aerobic Conditioning Move for 40 minutes, start adding other movements into your Aerobic Conditioning.
  13. state637

    Wod

    Strength 5 sets of: Bench Press x 2-3 reps @ 20X1 Rest 90 seconds Ab-Wheel or Barbell Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds Conditioning 12 minute AMRAP 12 Toes to Bar 12 Bar-Facing Burpees 12 Ring Dips Then: 150 Step ups
  14. state637

    Wod

    Strength Every 2 minutes, for 20 minutes (10 sets): Snatch x 2 (singles) Conditioning “Nancy” 5 rounds for time of: 400m run 15 Overhead squat 95/65#
  15. state637

    Wod

    Strength Every 2:30, for 15 minutes (6 sets): Back Squat *Sets 1-3 = 2-3 reps *Sets 4-6 = 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 3 RFT 25 Cal Row 10 Devil’s Presses
  16. state637

    Wod

    Twisted Aerobic Conditioning Move for 40 minutes, BUT start adding other movements into your Aerobic Conditioning.
  17. state637

    Wod

    Strength Take 20 minutes to build to today’s 3-RM Bench Press Conditioning Two sets for max reps of: 90 seconds of Biking for Calories Rest 30 seconds 90 seconds of Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds
  18. state637

    Wod

    Strength Every 2 minutes, for 12 minutes (6 sets): Deadlift x 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 5 Rounds for time of: 20 KB or DB Russian Swings 10 Alternating Reverse Lunges with DB...
  19. state637

    Wod

    Strength Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – 4-8 Bar Muscle-Ups Station 2 – Handstand Walk/Wall walk/ Handstand Push up Practice Station 3 – L-Sit x 60 seconds Conditioning 2 Rounds For Time (15:00 min time cap) 400m Run C2B 40 Cal Row 30 Push Ups
  20. state637

    Wod

    Strength Every 2:30, for 12:30 (5 sets): Back Squat *Sets 1-3 = 3-4 reps *Sets 4-5 = 5-6 reps Conditioning Every 3 minutes, for 15 minutes (5 sets) of: 12 Burpee Box Jump-Overs 20 Wall Ball Shots

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