WODS 5/18/26

Monday 5/18

"STRENGTH"

In 10 minutes:

Build to a heavy 1-rep DL

"CONDITIONING"

Benchmark: McGhee

AMRAP 30 minutes:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

Tuesday 5/19

"CONDITIONING"

3 Rounds for Time:

100 Double Unders

10 Shuttle Runs (d/b = 1)

30 C2B Pull-ups

REST 5:00

For Time:

100 Abmat Sit-ups

Wednesday 5/20

"CONDITIONING"

Teams of 2.

AMRAP 15 minutes:

15 Wall Balls (20/14)

15 SDHP (75/55)

While P1 is rowing 500m, P2 will complete as

many rounds as possible of the movements.

When P1 finishes the row, partners will switch.

"STRENGTH"

3 Sets:

2:00 Dbl. DB/KB Suitcase Walking Lunge Steps

REST 2:00

Thursday 5/21

"CONDITIONING"

5 Sets:

AMRAP 3 minutes:

21 Kettlebell Swings

15 Burpees

Max Meter Row in Remaining Time

REST 1:00

REST 5:00

Coach's Choice

Friday 5/22

"STRENGTH"

Every 2:00 x 5 Sets:

6 Push Press + 3 Push Jerks

"CONDITIONING"

AMRAP 12 minutes:

1-2-3-4-5..etc.

Toes to Bar

Box Step Over (24/20)

Hang Squat Clean (95/65)

Saturday 5/23

"CONDITIONING"

Teams of 2. Run Together. Trade Reps.

AMRAP 30 minutes:

Buy-in: 1-Mile Run (Together)

50 Thrusters (95/65)

75 Double Unders

50 Deadlifts (95/65)

75 Double Unders

50 Push Press (95/65)

75 Double Unders