WODS 6/1/24
- Train Waco
- May 31
- 1 min read
Monday 6/1
"STRENGTH"
Build to a moderate in 10 minutes of:
3 TnG Squat Clean + Split Jerk
"CONDITIONING"
2 Sets:
AMRAP 5 minutes @ 85%
10 Box Jumps w/ Step Down (24/20)
3 Shuttle Runs (d/b = 1)
10 Toes to Bar
Rest 2:00 between AMRAPS
REST 5:00
1 Set @ 100%
AMRAP 5 minutes
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
Calorie Row
Tuesday 6/2
"CONDITIONING"
3 Rounds for Time:
15 C2B Pull-ups
250m Row
REST 3:00
3 Rounds for Time:
15 HSPU
250m Row
REST 3:00
3 Rounds for Time:
5 Bar Muscle-Ups
50 Double Unders
"STRENGTH"
Every 1:30 x 6 Sets:
3 Bench Press
Wednesday 6/3
"STRENGTH"
In 12 minutes, complete build to a heavy:
3 TnG Pause Deadlifts (2s Pause Above Knee)
"CONDITIONING"
Teams of 2.
AMRAP 8 minutes: (Trade Rounds)
5 Hang Power Cleans (135/95)
10 No Push-up Burpee Box Jump (24/20)
REST 3:00
AMRAP 14 minutes: (Trade Reps)
25 Wall Balls (20/14)
25 KBS (53/35)
8 Shuttle Runs (d/b = 1)
25 Box Step Overs (24/20)
25 HR Push-ups
Thursday 6/4
"STRENGTH"
Every 2:00 x 5 Sets:
3 Back Squats
REST 2:00
EMOM 8 minutes:
Odd: :30 Max Ring Rows (feet on box)
Even: :30 Max Calorie Bike
"CONDITIONING"
AMRAP 9 minutes
3-6-9-12...etc.
Calorie Row
Push Press (115/80)
Friday 6/5
"STRENGTH"
In 12 minutes, build to a heavy of:
3 Power Snatches
"CONDITIONING"
AMRAP 10 minutes
30 Double Unders
15 Power Snatchs (75/55)
Saturday 6/6
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 25 minutes:
100 Wall Balls (20/14)
600m Run (Together)
75 Kettlebell Swings (53/35)
400m Run (Together)
50 Box Jumps (24/20)
200m Run (Together)
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