WODS 7/28/25

Monday 7/28

"CONDITIONING"

Benchmark: The Ghost

6 Rounds for Max Reps

Minute 0-1: Max Cal Row

Minute 1-2: Max Burpees

Minute 2-3: Max Double Unders

Minute 3-4: Rest

Tuesday 7/29

"STRENGTH"

In 10 minutes:

Build to a moderate Power Clean

"CONDITIONING"

3 Sets:

10 Power Cleans @ above weight

2:00 Max Box Jumps (24/20)

REST 2:00

REST 3:00

3 Sets:

10 Squat Cleans @ above weight

1:00 Max Push-ups

1:00 Max Deadlifts @ above weight

REST 2:00

Wednesday 7/30

"CONDITIONING"

Teams of 2. Trade Reps as Needed.

For Time:

4000m Row

100 Wallballs (20/14)

75 Toes to Bar

50 Shoulder to Overhead (135/95)

25 Wall Walks

Thursday 7/31

"CONDITIONING"

For Max Reps:

2:00 Kettlebell Box Step Overs (24/20) (53/35)

2:00 Max Shuttle Runs

REST 2:00

2:00 Max Russian KBS (53/35)

2:00 Max Shuttle Runs

REST 2:00

2:00 Max Lateral Box Jump Overs (24/20)

2:00 Max Shuttle Runs

"STRENGTH"

8 Rounds of :20 on / :10 off each movement

Barbell Bicep Curl

Banded Tricep Extension

Abmat Sit-ups

(Alternate Movements)

Friday 8/1

"STRENGTH"

10-10-10 Front Squat Squat @ 60-70%

"CONDITIONING"

For Time:

2000m Bike

50 Single Arm Dumbbell Thrusters (35/25)

30 Pull-ups

"FINISHER"

3 Rounds for Quality

75 Seconds Plank

12 Alternating Bird Dogs

12 R + 12 L Standing Teapots

Saturday 8/2

Teams of 2. Run and Plate Carry Together. Split Reps as Needed.

For Time:

1-Mile Run

50 Lunge Steps

100 Calorie Row

50 Alternating Burpees to Plate (45/35)

100 Calorie Bike

400m Plate Carry (45/35)