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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