WODS 3/9/26
- Train Waco
- Mar 8
- 2 min read
Monday 3/9
"PRIMER"
In 8 Minutes
3 min Row - Easy / Moderate
Then 2 Rounds for Quality:
8 Glute Bridges
8 BB RDL
8 Banded Good Morning
8 Kip Swing + Hanging Knee Raise
"STRENGTH"
Part 1:
Min-0-10 Work Up to Heavy Deadlift
10-8-6-4-2
Part 2:
EMOM6
1 Heavy Deadlift
"CONDITIONING"
4 Rounds for Max Reps
2:30 Work / 1 Minute Rest
35 Double Under
10 Toes to Bar
5 Hang Power Cleans (95/65)
Restart each AMRAP at Double Unders
Tuesday 3/10
"PRIMER"
3 Rounds for Quality:
90 Second Bike
10 PVC Pass Thru
8 PVC Overhead Squat
6 BB Strict Press
"STRENGTH"
In 12 Minutes Complete
12 - 8 - 6
Push Press
Overhead Squats
"CONDITIONING"
For Time: (Cap 17 Minutes)
1-3-5-7-9 Wall Walk
2 Shuttle Runs (D+b=1)
9-7-5-3-1 Thruster (135/95)
2 Shuttle Runs (D+b=1)
"FINISHER"
100 Alternating V-Ups
Wednesday 3/11
"PRIMER"
3 Minutes Bike
2 Rounds for Quality
8 Kettlebell Deadlift
8 Kettlebell Russian Swings
2 x 60ft Farmer Carry
"CONDITIONING"
Teams of 2
For Time:
5000m Bike
60 Kettlebell Swings (pick load)
480ft Single Arm Kettlbell Farmer Carry*
3000m Bike
40 Kettlebell Swings
360ft Single Arm Kettlebell Farmer Carry*
1000m Bike
20 Kettlebell Swings
240ft Single Arm Kettlebell Farmer Carry*
*Split Bike & Kettlebell Swings
*Both Complete Carry Distance Individually
Thursday 3/12
"PRIMER"
3 Minutes Row - Technique Focus
2 Rounds
10 Lateral Box Step Ups (24/20)
10 Ring Rows
15 Air Squats
"CONDITIONING"
2 Rounds for Max Reps:
Min 0-2: Row
Min 2-3 Box Jumps
Min 3-4 Abmat Situps
Min 4-6: 120ft Shuttle Run (D+B=1)
Min 6-7: Ring Rows
Min 7-8: Air Squats
Min 8-10: Rest
"STRENGTH"
3 Rounds for Quality:
8 Bench Press @ 65-70-75%
8R + 8L Staggard Stance Kettlebell Bent Over Row
8R + 8L Half Kneeling Kettlebell Halos
Friday 3/13
Open WOD 26.3
Saturday 3/14
"PRIMER"
200m Jog
Then 7 Minutes for Quality:
8 Kettlebell RDL
8 Kettlebell Goblet Squats
2 x 60 Ft Mixed Grip Carry (Farmer/Overhead)
"CONDITIONING"
Teams of 2
For Time:
Buy-In:8x200m Relay Run
30 Double Kettlebell Deadlifts
30 Hand Release Pushups
60 Wallballs
1200m Row
240ft Walking Lung Steps
240ft Double Kettlebell Farmer Carry
Cash Out: 8x200m Relay Run
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