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  • Train Waco

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) Pull-Ups Burpees Over Barbell Fitness: For Time: 21-15-9 Thrusters (45/35) Ring Rows Burpees Over Barbell


Tuesday 6/18 "CONDITIONING" Open: 2 Rounds for Time: 50 Kettlebell Swings (53/35) 50 Box Jumps (24/20) 100 Double Unders 50 Wall Balls (20/14) 50 Calorie Row Performance: 2 Rounds for Time: 50 Kettlebell Swings (35/25) 50 Box Jumps (20/16) 150 Single Unders 50 Wall Balls (14/12) 50 Calorie Row Fitness: 2 Rounds for Time: 35 Kettlebell Swings (35/25) 35 Box Jumps (16/12) 100 Single Unders 35 Wall Balls (12/10) 35 Calorie Row


Wednesday 6/19 "CONDITIONING" Teams of 2. Trade Reps as Needed. AMRAP 6 minutes: Max Shuttle Runs (d/b = 1) REST 2:00 AMRAP 12 minutes: 30 Toes to Bar 30/20 Calorie Row 30 Burpees REST 2:00 AMRAP 6 minutes: Max Shuttle Runs (d/b = 1)


Thursday 6/20 "STRENGTH" In 15 minutes: Find a heavy 5-rep Deadlift & Bench Press "CONDITIONING" Open: AMRAP 15 minutes: 1k Bike 12 Deadlifts (225/155) Performance: AMRAP 15 minutes: 1k Bike 12 Deadlifts (185/125) Fitness: ARMAP 15 minutes: 1k Bike 12 Deadlifts (135/95) Friday 6/21 "CONDITIONING" Benchmark: Tabata Something Else Open/Performance: 32 Intervals of :20 on / :10 off: 8 Intervals of Pull-ups 8 Intervals of Push-Ups 8 Intervals of Sit-Ups 8 Intervals of Air Squats *No additional rest between intervals Fitness: 32 Intervals of :20 on / :10 off: 8 Intervals of Ring Rows 8 Intervals of Push-Ups 8 Intervals of Sit-Ups 8 Intervals of Air Squats *No additional rest between intervals Saturday 6/22 "CONDITIONING" Teams of 2. Trade Reps. Run Together. AMRAP 25 minutes: 50 Thrusters (95/65) 400m Run 50 Bench Press (135/95) 50 Hang Squat Cleans (95/65) 400m Run 50 Calorie Bike



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