WODS 8/5/24

Monday 8/5

"STRENGTH"

Every 2:00 x 5 Sets: Build to a heavy Deadlift
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep

"CONDITIONING"

Open:
AMRAP 12 minutes:
10 Toes to Bar
10 Single Kettlebell Box Step Overs (24/20") (50/35)
50 Double Unders

Performance:
Amrap 12
10 Toes to Bar
10 Single Kettlebell Box Step Overs (24/20") (35/25)
35 Double Unders / 50 Single Unders

Fitness
Amrap 12
10 Hanging Knee Raises
10 Single Kettlebell Box Step Overs (20"/16) (25/15)
50 Single Unders

"FINISHER"

3 Rounds For Quality
10 Supermans
15R/15L Teapots 

Tuesday 8/6

"STRENGTH"

In 12 minutes:
Build to a heavy 3-rep Power Snatch

"CONDITIONING"

5 Sets of 1 min on / 1 min off:
For Total Calories 

Rest 5:00

Open:
"Randy"
For Time / Time Cap 7 mins
75 Power Snatch (75/55)

Performance:
55 Power Snatch (65/45)

Fitness:
40 Hang Power Snatch (55/35)

Wednesday 8/7

"CONDITIONING"

Each Round is 10:00

Min 0-10: 
Max Meter Bike

Min 11-20:
Alternating EMOM
Odd:10 Ring Dips / Box Supported Dips
Even: 20 AbMat Stups

Min 21-30:
Alternating EMOM
Odd: 5R/5L Pistols/ Pistol Box Squats
Even: 30sec HSPU Hold/Pike Hold

Min 31-40:
Alternating EMOM
Odd: Max Overhead Single Arm Kettlebell Carry (44/25)
Even:20sec Hollow Body Hold

Thursday 8/8

"STRENGTH"

Every 4 minutes on the minute for 3 Rounds
10 Front Squats (60-65%)

"CONDITIONING"

For Time
8 Rounds
500m Row
Rest 2 minutes 

"FINISHER"

Accumulate
50 Abmat Sit-ups
50 Alternating Bird Dogs

Friday 8/9

"STRENGTH"

Every 1:00 x 5 Sets each, alternate between:
Odd: 6R Tempo Kettlebell Shoulder Press (31x1)
Even: 6L Tempo Kettlebell Shoulder Press (31x1)

"CONDITIONING"

5x 30sec Shuttle Run 30 Sec Walk
For Max Distance

Rest 5 Mins

In 5 minutes complete
20 Bench Press 
Then Max Calorie Bike

Rest 5 Mins

In 5 minutes complete
30 Pullups / Ring Rows
Then Max Calorie Bike

Performance 20 Reps
Fitness 15 Reps

Saturday 8/10

"CONDITIONING"

Teams of 2. Trade Reps. Run Together.

For Time
800m Run
1500m Row
800m Run
50 Burpee to Plate
800m Run
100 Medball (30/20) Box Get Overs (30/24")