Wod

[state637]

Strength
Bench Press
*Set 1 – 10 reps @ 56-60%
*Set 2 – 8 reps @ 66-70%
*Set 3 – 6 reps @ 71-76%
*Set 4 – 4 reps @ 76-81%
*Set 5 – 2 reps @ 81-86%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that, so adjust percentages as needed.

Conditioning
Every 2 minutes, for 24 minutes (6 sets of):
Station 1: Bike 20-25
Station 2: Row 25-28 Cals

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

 

[brca005]

5 rounds:
Goblet clean/goblet squat/goblet press x3
BW lunges x10
Goblet clean x5
Push ups x10
Goblet squat x5
KB Swing x10
Goblet press x5

3.5 mile walk with 20# vest

 

[Mike Islander]

2 hours on the wild bobsled trails of Enoree OHV on the 2025 YZ250X. Average HR around 150 bpm. 29 hours on the YZX now. It's the most fun dirt bike I've ever ridden/owned. It's good everywhere.

 

[Bridgerland]

187 floors on the stairmaster, translates to 2,000 vertical feet, with 30 lbs in my pack. Trying to get back in shape after a five month winter hiatus. Would love to get this same pace with 50 pounds in the pack.

 

[mtwarden]

4 miles yesterday and 4 miles today with Tiny Elvis; this large raven is about the same size as TE

 

[brca005]

5 rounds:
KB dead x5R
KB Swing x5R
KB press x5R
KB dead x5L
KB swing x5L
KB press x5L

Push ups/Squats x40,30,20,10

 

[Jbark60]

15 snatches 115
30 cal echo
15 snatches 115
3:12

Back squat 8 reps at 255 then 5x3 at 255

 

[brca005]

5 rounds with 20# vest on:
SA KB Push Press x5/3/1
Air Squats x50
Farmers Walk x180 ft