WODS 7/13/26

Monday 7/13

"SKILLS"

Benchmark: Flight Simulator

For Time:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders

"CONDITIONING"

AMRAP 10 minutes

10 Handstand Push-ups

16 Back Rack Reverse Lunge Steps (95/65)

Tuesday 7/14

"STRENGTH"

Every 2:00 x 5 Sets:

5 Bench Press

"CONDITIONING"

2 Sets:

AMRAP 8 minutes

500m Row

-then with remaining time, AMRAP the following:

3 Burpees Over Barbell

5 Thrusters (75/55)

7 C2B Pull-ups

REST 3:00 between sets

Wednesday 7/15

"CONDITIONING"

Teams of 2. Trade Reps as needed.

2 Rounds for Time:

40 Calorie Bike

20 Front Squats (185/125)

40 Box Jump Overs (24/20)

20 Push Jerks (185/125)

40 Calorie Row

20 Deadlifts (185/125)

"FINISHER"

AMRAP 7 minutes

15 Abmat Sit-ups

1 Farmer Carry (d/b)

Thursday 7/16

"STRENGTH"

In 8:00:

750m Row

3-rep heavy Push Press

"CONDITIONING"

5 Rounds for Time:

250m Row

15 KBS (70/53)

30 Double Unders

Friday 7/17

"STRENGTH"

In 12 minutes:

Build to a heavy 3-rep Deadlift

"CONDITIONING"

Benchmark: Cindy

AMRAP 20 minutes

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday 7/18

Teams of 3. Two partners trading reps while one is running 200m.

For Time:

100 Wall Balls (20/14)

100 Calories Row

80 Pull-ups

80 SDHP (95/65)

60 Push Press (95/65)

60 Calorie Bike

40 Power Cleans (95/65)

40 KBS (53/35)

20 HSPU

20 Bar Facing Burpees