top of page

FREE 3 DAY PASS

Search

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

Recent Posts

Monday 10/5 "WARMUP" 2:00 Bike then: 2 Rds: 8 Push Press 20 Line Hops 8 Push Jerk :20 Squat Hold @ bottom "STRENGTH" In 20:00 Push Jerk 2 x 5 @ 65-70% 2 x 3 @ 75-80% 2 x 1 @ 85-90% Rest 2:00 b

Monday 9/21 "WARMUP" 6:00 AMRAP 8 PVC Pass-Throughs 8 Air Squats 8 Kip Swings 8 Push-Ups 4 Pull-Ups "STRENGTH/SKILL" Min. 0:00-5:00 Max Unbroken Set of C2B Pull-Ups Rest Remaining Time Min.

Monday 7/20 "CONDITIONING" 10 Sets: AMRAP 1 minute: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B Pull-ups REST 2:00 between rounds Tuesday 7/21 "STRENGTH" Every 2:00 x 5 Sets: 5 OHS,

Comments

Commenting on this post isn't available anymore. Contact the site owner for more info.

bottom of page