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WODS 6/23/25

Train Waco
Jun 21, 2025
2 min read

MONDAY 6/23


“CONDITIONING”


Benchmark: The Seven


7 Rounds for Time:

7 Handstand Push-ups

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups


Performance

HSPU: Box Pike Push-up / DB Shoulder Press

Thruster: 115/75 lbs.

Deadlift: 205/145 lbs.

KBS: 53/35 lbs.


Fitness

HSPU: Pike Push-ups / DB Shoulder Press

Thruster: 95/65 lbs.

Deadlift: 155/105 lbs.

KBS: 35/25 lbs.

Pull-up: Ring Row


TUESDAY 6/24


“STRENGTH”


Every 3:00 x 4 Sets:

10 Bench Press

5 Bench Press

10 Bench Press

5 Bench Press


“CONDITIONING”


Benchmark: Open 19.1


AMRAP 15 minutes:

19 Wall Balls (20/14)

19 Calorie Row


Performance

Wall Ball: 14/12 lbs.


Fitness

Wall Ball: 12/10 lbs.


Wednesday 6/25


Teams of 2.  


AMRAP 5 minutes:

Max Effort Hang Power Cleans (95/65)

(Partners switch every 5 reps)


REST 2:00


AMRAP 5 minutes:

Max Meter Bike

(Partners switch every 500m)


REST 2:00


AMRAP 5 minutes:

Max Effort Wall Walks

(Partners switch every 2 reps)


REST 2:00


AMRAP 5 minutes:

Max Meter Bike

(Partners switch every 500m)


Performance

Hang Power Clean: 75/55 lbs.


Fitness

Hang Power Clean: 65/45 lbs.


Thursday 6/26


“STRENGTH”


In 10 minutes, build to a heavy Power Clean


REST 3:00


EMOM 10 minutes:

O: 5 Power Cleans @ above weight

E: 20/15 Calorie Bike


“CONDITIONING”


For Time:

21-15-9

Push Press (95/65)

No Push-Up Burpee Box Jump (24/20)

C2B Pull-ups


Performance

Push Press: 75/55 lbs.

Box: 20/16"

C2B: Pull-up


Fitness

Push Press: 65/45 lbs.

Box: 16/12"

C2B: Ring Row


Friday 6/27


"CONDITIONING"


AMRAP 7 minutes: 

25 Abmat Sit-ups

50 Double Unders


REST 3:00


AMRAP 7 minutes:

15 Kettlebell Swings (53/35)

30 Walking Lunge Steps


REST 3:00


AMRAP 7 minutes:

10 Thrusters (95/65)

2 Shuttle Runs (d/b = 1)


REST 3:00


AMRAP 7 minutes:

5 Burpees Over the Erg

12/10 Calorie Row


Performance

Double Unders: 75 Single Unders

KBS: 44/25 lbs.

Thruster: 75/55 lbs.


Fitness

Double Unders: 50 Single Unders

KBS 35/25 lbs.

Thruster: 45/35 lbs.


Saturday 6/28


Teams of 2.  Trade Reps.  Run Together.


3 Rounds for Time:

30 Squat Cleans (95/65)

30 Pull-ups

800m Run


Performance

Squat Cleans: 75/55 lbs.


Fitness:

Squat Cleans: 45/35 lbs.

Pull-ups: Ring Rows

Run: 600m

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