WOD Strength and Conditioning

As many rounds as possible, in 20 minutes: 5 hang power cleans 5 front squats 5 push press 5 back squats 10 walking lunges (with barbell on your back) Use one barbell for the entire ... Continue Reading

5 rounds, for time: 500m row 15 pull ups Post time to comments. ... Continue Reading

10-9-8-7-6-5-4-3-2-1 Clapping Push Ups Chest-To-Bar Pull Ups Kettlebell Snatch Suggested Weights: Men 20-32kg Women 12-20kg Modifications: Push ups can be modified to ... Continue Reading

2 rounds, for time: 800m run 4 min rest 400m run 2 min rest 200m run 1 min rest Post overall time and individual interval times to comments. ... Continue Reading

As many rounds as possible, in 20 minutes: 5 Hang Power Snatches 5 Back Squats 5 Behind-the-Neck Push Jerks 5 Overhead Squats Suggested Weight: Men 45-95# Women 25-65# Post ... Continue Reading

50-40-30-20-10 Walking Lunges - holding weight plate overhead (each step equals 1 rep) Sit Ups Double Unders Weight Ranges for Lunges: Men 25-45# plate Women 10-35# plate Complete reps ... Continue Reading

Part 1: Overhead Squat 3-3-3-3-3 Practice your overhead squat. If you are comfortable with the technique, see what the heaviest is you can lift for three consecutive reps. Part 2: Jumping Rope 3 ... Continue Reading

As many rounds as possible, in 12 minutes: 5 Burpees 10 Sit Ups 15 Squat Post score to comments. ... Continue Reading

For time: 200m run 250m row 400m run 500m row 800m run 1000m row 800m run 500m row 400m run 250m row 200m run Please post times to comments. ... Continue Reading

3 Rounds For Time: 200m Farmer’s Walk 21 Toes-to-bar 15 Seated shoulder press 9 Renegade rows (2 count) Please post time to comments. ... Continue Reading