WODS 6/16
- Train Waco
- Jun 15
- 2 min read
Updated: Jun 18
Monday 6/16
"CONDITIONING"
AMRAP 30 minutes:
Max Meter Row
At 0:00, 30 Kettlebell Swings (53/35)
At 3:00, 30 Goblet Squats (53/35)
At 6:00, 30 Abmat Sit-ups
At 9:00, 30 Box Jumps (24/20)
At 12:00, 30 Push-ups
At 15:00, 30 Push-ups
At 18:00, 30 Box Jumps (24/20)
At 21:00, 30 Abmat Sit-ups
At 24:00, 30 Goblet Squats
At 27:00, 30 Kettlebell Swings
Competitor
Push-up: 20 HSPU
Performance
KB: 44/25 lbs.
Box: 20/16"
Fitness
KB: 35/25 lbs.
Box: 16/12"
Tuesday 6/17
"STRENGTH"
In 12 minutes, build to a heavy:
1 Tempo Clean Deadlift (Pause at below knee)
1 TnG Power Clean
"CONDITIONING"
5 Rounds for Time:
12 Thrusters (95/65)
12 Bar Facing Burpees
REST 5:00
For Time:
100 Abmat Sit-ups
Performance
Thruster: 75/55 lbs.
Fitness
Reps: 10/10
Thruster: 65/45 lbs.
Wednesday 6/18
"CONDITIONING"
Teams of 2. Trade Every 30 seconds.
AMRAP 24 minutes:
100 Calorie Bike
80 Push Press (95/65)
60 Box Jumps (24/20)
40 C2B Pull-ups
20 Curtis Ps (95/65) (PC + Lunge + Lunge + Push Press)
Performance
Bar: 75/55 lbs.
Box: 20/16"
C2B Pull-up: Pull-ups
Fitness:
Bar: 65/45 lbs.
Box: 20/16"
C2B Pull-up: Ring Row / Assisted Pull-up
Thursday 6/19
"STRENGTH"
In 12 minutes:
1k Row or 2k Bike
3RM Front Squat
"CONDITIONING"
3 Sets:
6 Front Squats @ 75-85% from above
1:00 Max Double Unders
1:00 Max Calorie Row
REST 2:00
Friday 6/20
"CONDITIONING"
Benchmark: Open 11.5
AMRAP 20 minutes:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)
Performance
Power Clean 115/75 lbs.
Wall Ball: 14/12 lbs.
Fitness
Power Clean: 75/55 lbs.
Toes to Bar: Hanging Knee Raises
Wall Ball: 12/10 lbs.
Saturday 6/21
"CONDITIONING"
Teams of 2. Trade Reps. Run Together.
AMRAP 20 minutes:
1-Mile Run
- with time remaining, AMRAP:
50 Burpees
50 Push Press (95/65)
50 Box Jumps (24/20)
50 Calorie Row
50 Deadlifts (95/65)
50 Push-Ups
50 Calorie Bike
HYBRID STRENGTH
A) Hang Clean
6 sets 2 @ by feel
B) EMOM 20 (Alternating)
- 3 Pause Front Squats
- 3 Behind the Neck Split Jerk
C) 3 rounds
15 Barbell Curls
15 Bent Over DB Fly
20 Dead Bugs