WODS 2/23/26
- Train Waco
- Feb 21
- 1 min read
Monday 2/23
"PRIMER"
4 Rounds
30 Seconds Row
10 Seconds Rest
30 Seconds Burpees
10 Seconds Rest
30 Seconds Power Cleans
10 Second Rest
"STRENGTH"
EMOM 8 minutes:
2 TnG Power Cleans
"CONDITIONING"
In 15 minutes:
1000m Row
In Time Remaining - As Many Rounds As Possible
15 Abmat Sit-ups
12 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
Tuesday 2/24
"PRIMER"
8 Minutes for Quality
10/7 Cal Bike
5 2-Squat Walballs
5 Push-Ups into Down Dog
10 Seated Medball Russian Twists
"STRENGTH"
In 10 minutes, build to a moderate weight:
1 Front Squat + 1 Push Press + 1 Thruster
"CONDITIONING"
For Time: (15 minute cap)
150 Wall Balls (20/14)
Every 2:00 (starting at 0:00)
10 Toes to Bar
Wednesday 2/25
"PRIMER"
2 Rounds for Quality (Cap 9 Minutes)
10 Walking Lunge Steps
150m Row
10 lateral box step overs
600m Bike
10 Kip Swings
"CONDITIONING"
Teams of 2. Alternate Movements.
AMRAP 8 minutes:
250m Row
12 Box Step Overs (24/20)
7 Double Dumbbell Cleans
REST 2:00
AMRAP 8 minutes:
15 Calorie Bike
12 Walking Lunge Steps
5 Pullups
REST 2:00
AMRAP 8 minutes:
250m Row
12 Russian Kettlebell Swings (70/45)
2 Shuttle Runs (d/b = 1)
Thursday 2/26
"PRIMER"
3 Rounds
Tabata 20sec work /10sec rest
Inchworms
Jump Rope
Banded Pull Aparts
Banded Good Mornings
Pushup with Alternating Shoulder Taps
"STRENGTH"
In 15 minutes Complete:
Bench 8-5-5-3-3
"CONDITIONING"
EMOM 20 minutes:
40 seconds Work / 20 seconds Rest
Min 0-1: Bike Cal
Min 1-2: Ring Rows
Min 2-3: Jump Rope (Any)
Min 3-4: Abmat Sit-Ups
Min 4-5: Rest
Friday 2/27
Open WOD 26.1
Saturday 2/28
TBD
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