WODS 3/16/26
- Train Waco
- Mar 15
- 2 min read
Monday 3/16
"CONDITIONING"
AMRAP 12 minutes:
12 Kettlebell Swings (53/35)
9 Box Jump Overs (24/20)
3 Shuttle Runs (d/b = 1)
REST 5:00
AMRAP 12 minutes:
15 Calorie Row
12 Front Squats (95/65)
9 Bar Facing Burpees
REST 5:00
AMRAP 12 minutes:
30 Double Unders
12 Push Press (95/65)
9 Burpee Box Jump Overs (24/20)
Tuesday 3/17
"PRIMER"
2:00 PVC Warm-up
REST 1:00
2:00 T2B Warm-up
REST 1:00
For 2:00
5 Wall Balls
2 Kips + 1 T2B
1 Shuttle Run
"CONDITIONING"
For Time:
27-21-15-9 Wall Balls (20/14)
9-15-21-27 Toes to Bar
"STRENGTH"
Alternating EMOM 12 minutes:
Min 1: 4 Back Squats
Min 2: 12 Weighted Abmat Sit-ups
Min 3: 6 Hang Power Cleans
Wednesday 3/18
"PRIMER"
5 Minutes:
Line Drills
REST 1:00
4 x :10 on / :20 off:
Push-ups
Reverse Lunge
1 Shuttle Run
"CONDITIONING"
Teams of 2. Trade Reps as Needed.
For Time (25 min cap):
150 Calorie Bike
120 Walking Lunges
80 Box Jumps (24/20)
60 Handstand Push-ups
Thursday 3/19
"PRIMER"
For 5 minutes:
Rowling
REST 2:00
For 3 minutes:
Coach-led Deadlift Warm-up
"STRENGTH"
In 10 minutes, build to a heavy:
2-rep Deadlift
"CONDITIONING"
4 Sets:
AMRAP 4 minutes:
5 Deadlifts (205/125)
15 Abmat Sit-ups
REST 1:00
AMRAP 2 minutes:
Max Shuttle Runs (d/b =1)
REST 1:00
Friday 3/20
"PRIMER"
For 5 minutes:
Rig Run
REST 2:00
For 3 minutes:
Coach-led Clean and Jerk Warm-up
"CONDITIONING"
For Time:
100 Calorie Row
Every 2:00 (start at 0:00), perform:
5 Pull-ups
10 Push-ups
15 Air Squats
"STRENGTH"
1RM Clean and Jerk
Saturday 3/21
"CONDITIONING"
Teams of 2. Trade Reps. Run Together.
AMRAP 25 minutes:
35 Wall Balls (20/14)
45 Kettlebell Swings (53/35)
100 Double Unders
Every 5:00 (starting at 0:00), both partners run 400m.
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