WODS 6/23/25
- Train Waco
- Jun 21
- 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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