WODS 8/19/24

Monday 8/19

"STRENGTH"

EMOM 10 For Quality
Odd: 1 Right + 1 Left Turkish Getup - Pick Load
Even: 5 Strict Dips

"SKILL"

TABTA 20sec Work / 40sec Rest
8 Rounds
1 Wall Walk + Wall Facing Hold 

"CONDITIONING"

Open:
5 Rounds for Total Reps
1 Min AMRAP
5 Thruster 115/85
5 Burpee Over Bar
Rest 2 mins

Performance:
5 Rounds for Total Reps
1 Min AMRAP
5 Thruster 95/ 75
5 Burpee Over Bar
Rest 2 mins

Fitness:
5 Rounds for Total Reps
1 Min AMRAP
5 Thruster 75/ 55
5 Burpee Over Bar
Rest 2 mins

Tuesday 8/20

"STRENGTH + CONDITIONING"

With a 36-minute running clock:
Min 0-12: Work toward a max 1 Rep Back Squat
Min 12-24: Work toward a max 1 Rep Shoulder Press
Min24-26: Work toward a max 1 Rep Deadlift

*Log the heaviest weight for each

"Finisher"

"21's" with Barbell/Curls
7 Reps Halfway Up
7 Reps Halfway Down
7 Full Reps

Wednesday 8/21

"STRENGTH"

In 15 minutes:
Bench Press 
5-4-3-2-1

"CONDITIONING"

Open & Performance
*Teams of 2

For Time
Partner 1: 10 Cal Row
Partner 2: 10 Wallballs (#20/10ft, #14/9ft)
Partner 1: 10 Wallballs
Partner 2: 10 Cal Row
Partner 1: 20 Cal Row
Partner 2: 20 Wallballs
Partner 1: 20 Wallballs
Partner 2: 20 Cal Row
Partner 1: 30 Cal Row
Partner 2: 30 Wallballs
Partner 1: 30 Wallballs
Partner 2: 30 Cal Row
Partner 1: 40 Cal Row
Partner 2: 40 Wallballs
Partner 1: 40 Wallballs
Partner 2: 40 Cal Row

*One partner working at a time*
*All reps must be completed before next
partner begins working.

Fitness: Scale Reps back by 5 and weight on wall ball 1o 14/10#

Thursday 8/22

"STRENGTH"

3 Rounds for Quality
60ft. Overhead Carry (R) - Pick Load
60 ft. Overhead Carry (L) - Pick Load
20 Cal Bike

"CONDITIONING"

Open
Cap 20 Minutes
5 Rounds
1 Set of Max Pullups
10 Shuttle Runs (d/b = 1)
Rest As Needed Between Sets

Performance
Cap 20 Minutes
4 Rounds
1 Set of Max Pullups 
10 Shuttle Runs (d/b = 1)
Rest As Needed Between Sets

Performance
Cap 20 Minutes
4 Rounds for Time:
1 Set of Seated Low Barbell Pullups/Vertical Ring Rows / Seated Supported Pullups
8 Shuttle Runs (d/b = 1)
Rest As Needed Between Sets

Friday 8/23

"CONDITIONING"

Open & Performance
AMRAP 12 Mins
30 Kettlebell Swings (44/25)
30 Pushups
30 Alternating Stepback Lunges
30 Abmat Sitiups
30 Double Unders

Fitness:
20 Reps All
Kettlebell Swings (35/15)
Lateral Box Step Overs (16/12")
Power/Jumps Single Unders (Same Reps)

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
8 x Front Squats
65-70% of 1 Rep Max

Saturday 8/24

"CONDITIONING"

AMRAP 25 Mins 

20 Alt DB Snatch 
20 Burpee Box Jump Overs 
20 Goblet Squats 

**Every 5 Mins, Both Partners Run 400m 
Share Reps on the AMRAP 
**Run Starts on the 0:00 

Open: 50/35lb DB, 24''/20''
Performance: 40/20lb DB, 20''/16''
Fitness: Hang DB Snatch, Step-overs