WODS 5/4/26

Monday 5/4

"STRENGTH"

In 15 minutes:

Build to a heavy 1-rep Back Squat

"CONDITIONING"

5 Rounds for Time:

500m Row

5 Back Squats (275/185)

Tuesday 5/5

"CONDITIONING"

For Time:

50 Box Jumps (24/20)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45/35)

50 Good Mornings/RDL (45/35)

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

Wednesday 5/6

"CONDITIONING"

Teams of 2.

AMRAP 10 minutes (Trade Rounds)

12 Calorie Bike

12 Push-ups

REST 3:00

AMRAP 10 minutes (Trade Rounds)

2 Shuttle Runs (d/b = 1)

4 Clean and Jerks (155/105)

REST 3:00

AMRAP 10 minutes (Trade Reps)

24 Calorie Bike

24 Push-ups

4 Shuttle Runs (d/b = 1)

8 Clean and Jerks (155/105)

Thursday 5/7

"CONDITIONING"

3 Rounds for Time:

1k Row

30 Wall Balls (20/14)

"STRENGTH"

3 Sets:

1:00 Max Single DB/KB Suitcase Box Step-ups (R)

REST 1:00

1:00 Max Single DB/KB Suitcase Box Step-ups (L)

REST 1:00

Friday 5/8

"STRENGTH"

In 12 minutes, build to a heavy Deadlift

"CONDITIONING"

Every 1:30 x 6 Sets:

1: 6 Deadlifts + 2 Bar Facing Burpees

2: 5 Deadlifts + 4 Bar Facing Burpees

3: 4 Deadlifts + 6 Bar Facing Burpees

4: 3 Deadlifts + 8 Bar Facing Burpees

5: 2 Deadlifts + 10 Bar Facing Burpees

6: 1 Deadlift + 12 Bar Facing Burpees

(Deadlifts at weight from above)

REST 5:00

AMRAP 10 minutes:

1-2-3-4-5...etc. Bar Muscle-Ups

10-20-30-40-50...Double Unders

Saturday 5/9

"CONDITIONING"

Teams of 2. Run together. Trade Reps.

For Time:

400m Run

100 Push-ups

200 Air Squats

800m Run

100 Push Press (75/55)

200 Walking Lunges

400m Run