WODS 7/20/26

Monday 7/20

"CONDITIONING"

10 Sets:

AMRAP 1 minute:

3 Thrusters (185/125)

3 Shuttle Runs (d/b = 1)

Max Effort C2B Pull-ups

REST 2:00 between rounds

Tuesday 7/21

"STRENGTH"

Every 2:00 x 5 Sets:

5 OHS, building sets

"CONDITIONING"

3 Rounds for Time:

21-15-9 Bar Facing Burpees

500m Row

21-15-9 Toes to Bar

Wednesday 7/22

"CONDITIONING"

Teams of 2. Trade Rounds.

Minutes 0-8

AMRAP:

7 Power Cleans (95/65)

7 Box Jump Overs (24/20)

Minutes 8-10

REST

Minutes 10-18

10 Calorie Bike

Minutes 18-20

REST

Minutes 20-28

AMRAP

10 Kettlebell Swings (53/35)

30 Double Unders

Thursday 7/23

"CONDITIONING"

Burpee + Back Squat Ladder (185/125)

REST 5:00

Burpee + Shoulder Press Ladder (115/75)

REST 5:00

Burpee + Deadlift Ladder (245/170)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing until you cannot complete the required reps during the minute.

Friday 7/24

"CONDITIONING"

Fight Gone Bad

3 Rounds of 1:00 each station:

Wall Balls (20/14)

SDHP (75/55)

Box Jump (20/16)

Push Press (75/55)

Calorie Row

Rest 1:00

Saturday 7/25

"CONDITIONING"

Teams of 2. Trade Reps. Run Together.

AMRAP 25 minutes:

400/200m Run

50 Box Step Overs (24/20)

25 Push-ups

50 Walking Lunge Steps

25 Pull-ups

At the start, one partner will run 400m while the other runs 200m. When the partner that runs 200m returns, they may start on the reps and switch as needed when partner 2 returns. At the start of the next round, partners will switch the distances to run and continue the same format.