WODS 7/22/24

Monday 7/22 "STRENGTH" In 8 minutes: Build to a heavy 2-rep Power Clean "CONDITIONING" Open: 3 Sets: AMRAP 3 minutes 5 Clean and Jerks (205/140) 15 Box Jump Overs (24/20) Max Calorie Bike REST 2:00 REST 5:00 3 Sets: AMRAP 3 minutes 15 KBS (70/53) 15 Burpees Over Erg Max Calorie Row REST 2:00 Performance: 165/115 lbs. + 20/16" Fitness: 115/775 lbs. + 16/12" Tuesday 7/23 "STRENGTH" Every 2:00 x 5 Sets: Build to a max Back Squat. Set 1: 5 Reps Set 2: 4 Reps Set 3: 3 Reps Set 4: 2 Reps Set 5: 1 Rep "CONDITIONING" Open: AMRAP 15 minutes 15 Deadlifts (185/125) 15 Toes to Bar 15 Wall Balls (20/14) 15 Med Ball Sit-ups Performance: AMRAP 15 minutes: 15 Deadlifts (135/95) 15 Toes to Bar 15 Wall Balls (14/12) 15 Med Ball Sit-ups Fitness: AMRAP 15 minutes: 12 Deadlifts (95/65) 12 Hanging Knee Raises 12 Wall Balls (12/10) 12 Med Ball Sit-ups Wednesday 7/24 "CONDITIONING" Teams of 2. Trade Rounds. AMRAP 12 minutes: 10/7 Calorie Bike 30 Double Unders REST 3 minutes AMRAP 12 minutes: 4 Shuttle Runs (d/b = 1) 4 Hang Squat Cleans (135/95) REST 3:00 5 Sets of: 30 on / :30 off: Abmat Sit-Ups Performance: 60 Single Unders + 95/65 lbs. Fitness: 60 Single Unders + 65/45 lbs. Thursday 7/25 "STRENGTH" EMOM x 8 minutes: 2 Power Snatch "CONDITIONING" Benchmark: Nate Open: AMRAP 20 minutes: 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 KBS (70/53) Performance: AMRAP 20 minutes: 4 C2B Pull-Ups 4 Assisted HSPU 8 KBS (53/35) Fitness: 4 Assisted Pull-ups/Ring Rows 6 Push-Ups 8 KBS (35/25) Friday 7/26 "CONDITIONING" 5 Sets of :30 on / 1:30 off: Max Calorie Row REST 5:00 Benchmark: Omar Open: For Time: 10 Thrusters (95/65) 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees Performance: For Time: 10 Thrusters (75/55) 15 Bar Facing Burpees 20 Thrusters 25 Bar Facing Burpees 30 Thrusters 35 Bar Facing Burpees Fitness: For Time: 5 Thrusters (65/45) 10 Bar Facing Burpees 15 Thrusters 20 Bar Facing Burpees 25 Thrusters 30 Bar Facing Burpees Saturday 7/27 "CONDITIONING" Teams of 2. Trade Reps. Run Together. For Time: 1-Mile Run 100 Wall Balls (20/14) 100 Box Jumps (24/20) 100 Push Press (95/65) 1-Mile Run