WODS 5/5/25

Monday 5/5

"STRENGTH"

In 15 Minutes

5 Deadlift @ 50%

5 Deadlift @ 60%

3 Deadlift @ 70%

3 Deadlift @ 80%

3+ Deadlift @ 90-92%

"CONDITIONING"

For Time:

50 Box Jumps (24/20)

40 Bike Calories

30 Deadlifts (225/155)

40 Bike Calories

50 Box Jumps (24/20)

Performance: (185/125)

Fitness: (135/95) (20/16)

"FINISHER"

Accumulate 100 Hollow Body Rocks

Tuesday 5/6

"STRENGTH"

In 15 Minutes

5 Bench Press @ 50%

5 Bench Press @ 60%

3 Bench Press @ 70%

3 Bench Press @ 80%

3+ Bench Press @ 90-92%

"CONDITIONING"

In 12 minutes:

3 Rounds:

20 Walking Lunges w/ Med Ball (20/14)

15 Wall Balls (20/14)

3 Wall Walks

- with time remaining, AMRAP:

12/9 Calorie Row

24 Double Unders

Performance: 14/12 lbs. Medball + 50 Single Unders

Fitness: 12/10 lbs. Medball + Assisted Wall Walks + 50 Single Unders

"FINISHER"

3 Rounds

10 Alternating KB Gorilla Rows

15 Banded Upright Rows

Wednesday 5/7

"CONDITIONING"

Teams of 2

Every 4 Minutes for 24 Minutes

10 Alternating 120 Ft Shuttle Runs w/ wallball (20/14)

Partner A: Completes 3 Power Cleans (135/95)

Partner B: Completes 3 Power Cleans

Partner A: Completes 3 Squat Cleans (135/95)

Partner B: Completes 3 Squat Cleans

10 Alternating 120 Ft Shuttle Runs w/ wallball (20/14)

Competitor: (165/105) (30/20)

Performance (115/80)

Fitness:

14 Alternating Shuttle Runs

3 Hang Power Cleans (95/65)

3 Hang Squat Cleans

"FINISHER"

Accumulate

2:00 Sky Diver Hold

Each Break

30 seconds Front Leaning Rest

HYBRID STRENGTH

A) Overhead Squat w/ 3 sec pause/rep

6 sets 3 @by feel

B) Snatch Lift Off + Snatch Pull + Snatch

6 sets (3+2+1) @ by feel

C) EMOM 16 alternating each minute:

- 4 Frankenstein Front Squats

- 120ft Waiter Walks

- 15 GHD Sit-ups

- 20 Bird Dogs

Thursday 5/8

"STRENGTH"

In 15 Minutes

5 Front Squat @ 50%

5 Front Squat @ 60%

3 Front Squat @ 70%

3 Front Squat @ 80%

3+ Front Squat @ 90-92%

"CONDITIONING"

2 Sets for Max Effort:

3:00 Shuttle Runs (d/b=1)

Rest 30 Seconds

3:00 AMRAP of "Cindy"

Rest 30 Seconds

3:00 Max Calorie Bike

Rest 3 Minutes

Fitness: Inverted Barbell Rows / Ring Rows

Modified Pushups

"FINISHER"

30-60Sec Per Position Per Side

4 Way Banded Shoulder Stretch

Friday 5/9

"STRENGTH"

In 15 Minutes:

5 Strict Press @ 50%

5 Strict Press @ 60%

3 Strict Press @ 70%

3 Strict Press @ 80%

3+ Strict Press @ 90-92%

"CONDITIONING"

4 Rounds:

AMRAP 4 minutes:

Rd. 1: 600/500m Row + ME Thrusters (135/95)

Rd. 2: 600/500m Row + ME Clean and Jerks (135/95)

Rd. 3: 600/500m Row + ME Squat Clean Thrusters (135/95)

Rd. 4: 600/500m Row + ME Bar Facing Burpees

REST 2:00 between each round

Performance: 95/65 lbs.

Fitness: 400/300m Row + 75/55 lbs.

"FINISHER"

3 Rounds

20 Banded Face Pulls

20 Weighted Abmat Sit-ups

Saturday 5/10

"CONDITIONING"

Teams of 2

For Time:

2000m Row

10000m Bike

100 Burpees to Plate

Split Distances As Needed / Alternate Burpees Reps

HYBRID STRENGTH

A) Superset

A1) 5 sets 3 Jerk Press (light)

A2) 5 sets 2 Split Jerk @ 50-80%

B) Every 3 minutes for 5 sets

5 Clean Deadlift

* 3 Box Jumps directly after (AHAP)

C) EMOM 15 alternating each minute:

- 10 Bent Over Barbell Rows

- 15 DB Bench Press

- 10 DB Pullovers