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WODS 3/10/25

  • Train Waco
  • Mar 9
  • 1 min read

Monday 3/10


“STRENGTH”


Every 2:00 x 8 minutes:

6 Deadlifts (185/125)

4 Hang Power Cleans

2 Front Squats


“CONDITIONING”


3 Rounds Each For Time:

21 Calorie Bike

15 C2B Pull-ups

9 Box Jump Overs (24/20)

REST 2:00 between sets


Tuesday 3/11


“STRENGTH”


4 Sets in 12 minutes:

6 Alt. DB Bench Press

Note: R+L = 1 rep / Hold top


“CONDITIONING”


For Time:

50 Air Squats

50 Push-ups

50 Reverse Lunges

50 KBS

50 Alt. Box Step-ups (24/20)

50 V-ups


“FINISHER”


3 Rounds for Quality:

120ft R+L OH Carry

10 R+L Half Kneeling Paloff Press

8 R+L Lateral Raise


Wednesday 3/12


Teams of 2. One person completes full round.


AMRAP 20 minutes:

3 Shuttle Runs (d/b=1)

9 Thrusters (95/65)

9 Bar Facing Burpees

Goal: Under 2:00/round)


“FINISHER”


For Time:

100 Abmat Sit-ups


Thursday 3/13


“CONDITIONING”


Every 1:00 x 20 minutes, alternate between:

18/10 Erg Bike Calories

50 Jump Ropes

12/9 Calorie Row

30s Plank Hold


“FINISHER”


3 Rounds for Quality:

15 Glute Bridge

15 DB Hammer Curls

15 Banded Tricep Extensions


Friday 3/14


Open 25.3


Saturday 3/15


“CONDITIONING”


Teams of 2.

I

Part 1:

For Time:

1-mile Run Relay (Alt. 400m)


Rest = Time to complete relay


Part 2:

For Time:

2k Row

50 Push Press (75/55)

1500m Row

40 Push Jerks (95/65)

1k Row

30 Clean & Jerks (115/75)

*Split Distance & Reps as Needed




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