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  • Train Waco

WODS 6/10/24

Monday 6/10 "STRENGTH" In 10 minutes: Build to a heavy 1-rep Deadlift "CONDITIONING" Open: 5 Rounds for Time: 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees Performance: 5 Rounds for Time: 1 Deadlift (275/185) 10 Toes to Bar 15 Bar Facing Burpees Fitness: 5 Rounds for Time: 1 Deadlift (155/105) 10 Hanging Knee Raises 10 Bar Facing Burpees Tuesday 6/11 "CONDITIONING" Open: Every 5:00 x 5 Sets: 500m/400m Row 15 Box Jumps (24/20) 10 Push Jerks (135/95) Performance: Every 5:00 x 5 Sets: 500m/400m Row 15 Box Jumps (20/16) 10 Push Jerks (115/75) Fitness: Every 5:00 x 5 Sets: 350m/250m Row 10 Box Jumps (16/12) 10 Push Press (75/55) Wednesday 6/12 "CONDITIONING" Teams of 2. Follow the leader. Open: AMRAP 15 minutes: 3-6-9..etc. Calorie Bike Burpee Pull-ups REST 5:00 Trade as Needed. AMRAP 10 minutes: Max Calorie Row Performance: AMRAP 15 minutes: 3-6-9..etc. Calorie Bike Burpee Pull-ups REST 5:00 Trade as Needed. AMRAP 10 minutes: Max Calorie Row Fitness: AMRAP 15 minutes: 3-6-9..etc. Calorie Bike Burpee Ring Row REST 5:00 Trade as Needed. AMRAP 10 minutes: Max Calorie Row Thursday 6/13 "CONDITIONING" Open: AMRAP 12 minutes: 5-10-15-20...Handstand Push-ups 10-20-30-40...Wall Balls (20/14) 20-40-60-80...Double Unders Performance: AMRAP 12 minutes: 5-10-15-20...Assisted Handstand Push-ups 10-20-30-40...Wall Balls (14/12) 20-40-60-80...Single Unders Fitness: AMRAP 12 minutes: 5-10-15-20...Push-Ups 10-20-30-40...Wall Balls (12/10) 20-40-60-80...Single Unders "STRENGTH" In 12 minutes: Build to a heavy 3-rep Back Squat Friday 6/14 "STRENGTH" In 12 minutes: Build to a heavy 3-rep Hang Power Clean "CONDITIONING" Open: 5 Sets: AMRAP 2 minutes: 20/15 Calorie Row Max Rep Hang Power Cleans (155/110) REST 2:00 Performance: 5 Sets: AMRAP 2 minutes: 20/15 Calorie Row Max Rep Hang Power Clean (115/75) REST 2:00 Fitness: AMRAP 2 minutes: 15/12 Calorie Row Max Rep Hang Power Clean (75/55) REST 2:00 Saturday 6/15 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 12 minutes: 50 Calorie Row 75 Wall Balls (20/14) 100 Kettlebell Swings (53/35) REST 5:00 AMRAP 12 minutes: 50 Calorie Bike 75 Box Jumps (24/20) 100 Push Press (75/55)


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WODS 6/17/24

Monday 6/17 "STRENGTH" Every 3:00 x 4 Sets: 10 Back Squats "CONDITIONING" Open: For Time: 21-15-9 Thrusters (75/55) Pull-Ups Burpees Over Barbell Performance: For Time: 21-15-9 Thrusters (65/45)

WODS 6/3/24

Monday 6/3 "STRENGTH" In 15 minutes: 5 x 5 Deadlifts "CONDITIONING" Open: For Time: 27-21-15-9 Power Snatch (75/55) 50 Double Unders Abmat Sit-ups Performance: For Time: 27-21-15-9 Power Snatch

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