WODS 6/29/26

Monday 6/29

"STRENGTH"

EMOM 6 minutes

O: 3 Back Squats

E: 100m Row Sprint

"CONDITIONING"

500m Row TT

REST 5-7 minutes

5 Rounds for Time:

12 Wall Balls (20/14)

9 Toes to Bar

Tuesday 6/30

"STRENGTH"

3 Sets:

10 Single Arm Kneeling Landmine Presses

REST :30

10 Single Arm KB/DB Bent Over Rows

REST 1:30

"CONDITIONING"

Benchmark: DT

Performance:

5 Rounds for Time:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Wednesday 7/1

"CONDITIONING"

Teams of 2. Trade Reps.

AMRAP 15 minutes

100 Bike Calories

75 KBS (53/35)

50 Box Jump Overs (24/20)

REST 5:00

AMRAP 15 minutes

100 Row Calories

75 Push-ups

50 Goblet Squats (53/35)

Thursday 7/2

"STRENGTH"

In 10 minutes, build to a heavy Bench Press

"CONDITIONING"

For Time:

10 Power Cleans (185/125)

20 Handstand Push-ups

30 Pull-ups

40 Burpees

50 Wall Balls (20/14)

60 Calorie Row

Friday 7/3

"CONDITIONING"

AMRAP 7 minutes:

2-4-6-8...etc. Push Press (95/65)

2 Shuttle Runs (d/b = 1)

REST 2:00

AMRAP 7 minutes:

2-4-6-8...etc. Front Squat (95/65)

10 Calorie Bike

REST 2:00

AMRAP 7 minutes:

2-4-6-8...etc. Power Snatch (95/65)

30 Double Unders

REST 2:00

For Time:

100 Abmat Sit-ups

Saturday 7/4

"CONDITIONING"

Benchmark: Small

3 Rounds for Time:

1k Row

50 Burpees

50 Box Jumps (24/20)

800m Run