WODS 7/29/24

Monday 7/29

"CONDITIONING"

5 x 45sec Row 
Rest 1:15

"CONDITIONING"

Open
Each Part for Time:  
Part 1A: "Baseline" 
500m Row 
40 Air Squats 
30 Sit-ups 
20 Push Ups 
10 Pullups  

Rest 5 Mins  

Part 2A: "Baseline Rewind" 
10 Pullups 
20 Push Ups 
30 Sit-ups 
40 Air Squats 
500m Row

Performance
Part 2A: "Baseline" 
500/400m Row 
30 Air Squats 
20 Sit-ups 
15 Push Ups 
10/8 Pullups/Ring Rows  

Rest 5 Mins  
Part 2B: "Baseline Rewind" 
10/8 Pullups/Ring Rows 
15 Push Ups 
20 Sit-ups 
30 Air Squats 
500/400m Row

Fitness:
Each Part for Time:  
Part 2A "Baseline" 
500/400m Row 
20 Air Squats 
15 Sit-ups 
10 Push Ups 
5 Pullups/Ring Rows  

Rest 5 Mins  

Part 2B: "Baseline Rewind" 
5 Pullups/Ring Rows 
10 Push Ups 
15 Sit-ups 
20 Air Squats 
500/400m Row

Tuesday 7/30

"STRENGTH"

Every 4:00 x 3 Sets:
10 Back Squats @ 60-65%

"CONDITIONING"

Open
For Time: 
10-8-6-4-2 Squat Cleans 185/125 
150ft Double Farmer Carry (53/35) (25ft/25ft x 3)

Performance: 
135/85 & (45/25)

Fitness: 
95/55 & (35/25)

Wednesday 7/31

"STRENGTH"

8 x :15 on / :45 off:
Pull-up/Ring Row

"CONDITIONING"

Open
6 Rounds: 
Rd 1-3-5 
AMRAP 2 minutes: 
Buy In: 8 Deadlifts 225/165
Max 60ft/60ft (DB=1) Shuttle Runs 
Rest 2mins   

Rd 2-4-6 
AMRAP 2 minutes:
Buy In: 8x 60ft/60ft (D/B=1) Shuttle Runs
Max Rep Deadlifts 225/165
Rest 2mins

Performance: (185/125)

Fitness: (135/85)

Thursday 8/1

"STRENGTH"

Every 2:00 x 5 Sets:
5-4-3-2-1 Shoulder Press

"CONDITIONING"

Open
AMRAP 14 minutes:  
7 Power Snatch (35/95)
7 HSPU 
1k Bike

Performance: (115/75)

Fitness: 5 Power/Hang Snatch (75/55) + 5 Assisted HSPU + 750m Bike

Friday 8/2

"STRENGTH"

EMOM 8 minutes: Alternating between R/L Sides
6 x KB Goblet Hold Lateral Box Step-ups (Choice of Light Weight) 
Tempo 3 count down

"CONDITIONING"

Open
EMOM 16 minutes: 
Min 1: Max Burpees 
Min 2: 15 KBS (70/44)  
MIN 3: 15 Box Jumps Overs (24/20") 
Min 4-5: Rest

Performance:(53/35) (20/16")

Fitness: 
EMOM 16 minutes:
Min 1: Max Burpees 
Min 2: 12 KBS (35/25) 
MIN 3: 10 Box Jump Overs/Step Overs (16/12")  
Min 4-5: Rest

Saturday 8/3

"CONDITIONING"

Teams of 2.  Trade Reps.

Open

For Time: 100 Wallballs (20/14) 
100 Cal Bike 
100 Push Ups 
100 Lunge Steps 
100 Double Unders 
100 Cal Row 

Performance: 
For Time:
75 Wallballs (20/14) 
75 Cal Bike 
75 Push Ups 
75 Lunge Steps 
75 Double Unders 
75 Singe Unders (Each) 
75 Cal Row 

Fitness: 
For Time: 
50 Wallballs (14/10) 
50 Cal Bike
50 Push Ups 
50 Lunge Steps 
50 Single Unders Each 
50 Cal Row