WODS 2/9/26
- Train Waco
- Feb 8
- 2 min read
Monday 2/9
"PRIMER"
In 8 Minutes
3 Minute Row (build pace)
2 Rounds:
5 Kip Swings + 5 Scap Pulls
6 Hand Release Pushups
10 Air Squats
10 Single Kettlebell Deadlift
"CONDITIONING"
4 Rounds:
In 4 Minutes Complete:
2 Sets:
3 Bar Muscle-Ups / 5 Chest to Par Pull-ups
10 Hand Release Push Ups
15 Air Squats
In Remaining Time:
Max Calorie Row
REST 2:00 Between Rounds
"FINISHER"
3 Rounds for Quality
15 GHD Sit-ups or Weighted Abmat Sit-ups
10 Heal Elevated Kettlebell Goblet Squats
*3 Second Tempo Down
Tuesday 2/10
"PRIMER"
In 10 Minutes
4 Minute Bike
Then AMRAP:
8 Barbell Front Rack Mobility Rotations Per Side
6 Barbell Front Squats + Shoulder Press
*Pause 2 Sec Bottom of Squat & Top of Press
4 Burpees
"STRENGTH"
In 15 Minutes Complete
12-9-6-3 Front Squat (For Load)
"CONDITIONING"
"Razor's Edge"
2 Sets
AMRAP 5 minutes:
7 Thrusters (75/55)
7 Burpees Over the Bar
Rest 3:00
"FINISHER"
Accumulate 2 Minutes
Handstand / Box Pike or Pike Hold
3 Rounds of
12R/12L Internal Shoulder Rotations
12R/12L External Shoulder Rotations
Wednesday 2/11
"PRIMER"
As Many Rounds As Possible in 7 Minutes
1 Gym Lap
2x60ft Farmer Carry (R+L =2)
6 Kettlebell RDL
6/6 Single Arm Kettlebell Press
"CONDITIONING"
Teams of 2
20 Rounds for Time:
120ft Double Farmer Carry
10/7 Cal Bike
*Switch Every Round, as heavy as possible
"FINISHER"
3 Rounds for Quality
10 Dumbbell Bench Press
10 R + 10 L Bench Supported Single Arm Row
Thursday 2/12
"PRIMER"
4 Rounds / 8 Minutes As:
Tabata 20sec work /10sec rest
Jump Rope
Inchworms
No Push Up Burpees
In Place Lunge Steps
"CONDITIONING"
AMRAP 7 minutes:
25ft Single DB Overhead Walk Lunge Step (50/35)
10 Lateral Burpees Over Dumbbell
REST 3:00
AMRAP 7 minutes:
3 Wall Walks
25 Crossover Double Under*
*50 Double Unders/75 Single Unders
REST 3:00
AMRAP 7 minutes:
10 Box Jumps (24/20)
10 Toes to Bar
"FINISHER"
Accumulate 90 Seconds Each:
L - Sit / Box Supported Hold
L - Hang /Bent Knee Hang
Every Time You Break, Walk 1 Gym Lap
Friday 2/13
"PRIMER"
9 Minutes / 4 Rounds
10/7 Cal Row
8 Banded Good Mornings
5 Barbell RDL
5 Barbell Hang Muscle Clean
5 Barbell Push Press
"STRENGTH"
In 12 minutes, build to a moderate complex of:
1 Deadlift
1 Hang Power Clean
1 Push Jerk
"CONDITIONING"
Benchmark: DT
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
"FINISHER"
3 Rounds For Quality
2 Minutes Bike (Easy)
35 Hollow Body Rocks
Saturday 2/14
"PRIMER"
3 Rounds
10 PVC Pass Thru
1 Minute Bike
10 Kettlebell Swings
1 Minute Row
6 Pike Pushups
"CONDITIONING"
Teams of 2
AMRAP 25 Minutes
100 Kettlebell Swings
1500m Row
2 Minutes Max Handstand Pushups^
3000m Bike
100 Wallballs
*Switch Reps As Needed
^1 Minute of Work Per Partner
"FINISHER"
3 Rounds For Quality
20 Alternating Hammer Curls
25R/25L Standing Teapots
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