WODS 3/2/2026
- Train Waco
- Mar 1
- 2 min read
Monday 3/2
"PRIMER"
3 Rounds
Every Minute on the Minute, Alternating Between
O: Rowing
E: 5 No Push Up Burpees + 7 BB Shoulder Press
"STRENGTH"
In 12 minutes, build to a heavy:
1 Strict Press + 3 Jerks (anyway)
"CONDITIONING"
AMRAP 20 minutes:
1200/1000m Bike
9 Pullups / Ring Rows
12 Burpees
15 Kettlebell Swings (53/35)
Partner A Completes Bike
Partner B Completes Movements
Switch Each Round
"FINISHER"
3:00 Minutes Max Rep
Partner Seated Medball Russian Twist
Tuesday 3/3
"PRIMER"
As Many Rounds As Possible in 7 Minutes
1/2/3... Shuttle Run
3/5/7... BB Front or Back Squat
3/5/7... Kip Swings
"STRENGTH"
Every 90 Seconds for 5 Rounds Alternating Between
O: 5 Back Squat
E: 30sec Front Rack Holds (Same Weight)
"CONDITIONING"
EMOM for 16 Minutes Alternating Between
Min 0-1: 5 Front Squats (155/105)
Min 1-2: 15 Toes to Bar
Min 2-3: 25 Push Ups
Min 3-4: Rest
"FINISHER"
Accumulate:
3:00 minutes of Handstand / Pike Hold
Every Break, Hold 30 Seconds Plank
Wednesday 3/4
"PRIMER"
2 Minutes Gym Laps
Then 6 Minutes:
10/7 Cal Bike
5 BB Muscle Cleans
5 BB Muscle Snatch
"STRENGTH"
In 18 Minutes
Building Weight Each Round - Complete:
10-8-6-4
Power Cleans (50/60/70/80%)
Bench Press (50/60/70/80%)
"CONDITIONING"
5 Rounds for Time:
5 Power Cleans (205/145)
20 Calorie Bike
Rest 5 Minutes
5 Rounds for Time:
5 Power Snatches (155/105)
5 Shuttle Runs (d/b = 1)
Thursday 3/5
"PRIMER"
8 Minutes Row
Every 2 Minutes Completed
6 Alternating Box Lateral Step Overs (20/16)
20 Jump Rope
"CONDITIONING"
For Time:
10 Calorie Row
10 Box Step Overs (24/20)
10 Double Unders
20 Calorie Row
20 Box Step Overs
20 Double Unders
30 Calorie Row
30 Box Step Overs
30 Double Unders
40 Calorie Row
40 Box Step Overs
40 Double Unders
50 Calorie Row
50 Box Step Overs
50 Double Unders
Friday 3/6
Open WOD 26.2
Saturday 3/7
"PRIMER"
400m Jog
Then:
Every 30 Seconds Complete
8 Russian Kettlebell Swings + 4 Burpees
"CONDITIONING"
Teams of 2
7 Rounds for Time
22 Kettlebell Swings
22 Box Jumps (24/20)
400m Run
22 Hand Release Pushups
22 Wallballs
*Split reps, run together
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