WODS 8/17/26

Monday 8/17

"STRENGTH"

5-5-3-3-1-1-1

Front Squat

"CONDITIONING"

4 Rounds Each For Time:

10 Kettlebell Goblet Walking Lunges (53/35)

10 Pullups

5 Shuttle Runs

Rest 2 Minutes

"FINISHER"

3 Rounds for Quality

15 R / 15 L Kettlebell Standing Teapots

10 Hanging Knee Raises

Tuesday 8/18

"CONDITIONING"

As Many Rounds As Possible in 14 Minutes

12 Wallballs (20/14) (10/9')

9 Hang Power Snatches (75/55)

6 Bar Facing Burpees

"STRENGTH"

3 Rounds for Quality

10 Alternating Dumbbell Bench Press (Hold Top)

10R + 10L Bench Support Bent Over Rows

15 V-Ups

Wednesday 8/19

"CONDITIONING"

Teams of 2

AMRAP 24

100/75 Cal Bike

25 Synchro Air Squats

2x120ft Double Farmer Carry (Pick Load)

"FINISHER"

2 Rounds for Quality

30 Medball Sit-up Long Toss

20 Seated Lateral Medball Russian Twist Toss

*Every Rep Counts As 1 Rep

Thursday 8/20

"STRENGTH"

Build to Heavy - 3 Position Clean as:

1 Power Clean from Hip

1 Power Clean from Mid-Thigh

1 Power Clean from Floor

"CONDITIONING"

5 Rounds

In 2:00 Complete

4 Power Cleans

12 Toes to Bar

Max Rep Double Unders

Rest 1 Minute

Friday 8/21

"STRENGTH + SKILL"

Every 2:00 Minutes for 5 Rounds

5 Strict Press

3 Tall Box Jumps (Pick Height)

"CONDITIONING"

4 Rounds for Max Reps

Every Minute on the Minute

Minute 1: Kettlebell Swings (53/35)

Minute 2: Ab Mat Sit-ups

Minute 3: Alternating Arm Dumbbell Push Press (50/35)

Minute 4: Box Jumps (20/16)

Minute 5: Rest

"FINISHER"

3 Rounds for Quality

20 Alternating Bird Dogs

or

10 Back Extensions (Pause 2 Seconds @ Top)

Saturday 8/22

"CONDITIONING"

Teams of 2

For Time:

Buy In: 400m Run (Together)

Complete 3000m Row

Partners switching out after each 400m run

Rest 3 Minutes

Complete 300 Double Unders

Partners switching out after each 200m run

Rest 3 Minutes

Cash Out:

20 Alternating 120ft Shuttle Runs

1 Partner Working 1 Partner Resting