WODS 6/22/26

Monday 6/22

"CONDITIONING"

5 Rounds for Time:

500m Row

10 Burpee Box Jumps (24/20)

10 SDHP (95/65)

10 Thrusters (95/65)

REST 1:00 b/t rounds

Time Cap: 32:00

Tuesday 6/23

"STRENGTH"

In 7 minutes, build to a max Strict Press

-then perform:

EMOM 5 minutes

5 Push Press @ weight above

"CONDITIONING"

10 Rounds for Time:

15 Deadlifts (135/95)

15 Push-ups

(Time Cap: 15 minutes)

Wednesday 6/24

"CONDITIONING"

Teams of 2. Trade every 1:00

Minutes 0-10

Max Meter Row

Minutes 10-15

REST

Minutes 15-25

5 C2B Pull-ups

10 Abmat Sit-ups

15 Wall Balls

Minutes 25-30

REST

Minutes 30-40

Max Calorie Bike

Thursday 6/25

"CONDITIONING"

3 Rounds:

1:00 Max Power Cleans (155/105)

1:00 Max Shuttle Run (d/b = 1)

1:00 Max Burpees

1:00 Max Jerks (155/105)

REST 1:00

"FINISHER/STRENGTH"

Coach's Choice

Friday 6/26

"CONDITIONING"

AMRAP 10 minutes

15/10 Calorie Bike

10 Toes to Bar

10 Back Squats (135/95) (from floor)

REST 5:00

AMRAP 10 minutes

20/15 Calorie Row

35 Double Unders

15 Wall Balls (20/14)

"STRENGTH"

EMOM 10 minutes:

1-3 Bench Press

Saturday 6/27

"CONDITIONING"

Teams of 3. Trade Reps as Needed. One person always rowing for Max Meters.

AMRAP 20 minutes

100 Thrusters (95/65)

30 Bar Facing Burpees

100 KBS (53/35)

30 Bar Facing Burpees

100 Box Jump Overs (24/20)

30 Bar Facing Burpees