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  • Train Waco

WODS 6/24/24

Updated: Jun 23

Monday 6/24 "CONDITIONING" Benchmark: Wittman Open: 7 Rounds for Time: 15 KBS (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) Performance: 7 Rounds for Time: 15 KBS (35/25) 15 Power Cleans (75/55) 15 Box Jumps (20/16) Fitness: 7 Rounds for Time: 10 KBS (35/25) 10 Power Cleans (65/45) 10 Box Jumps (16/12) Tuesday 6/25 "STRENGTH" In 10 minutes build to a heavy: 3-rep Overhead Squat "CONDITIONING" Open: 5 Rounds for Time: 500m Row 15 OHS (95/65) Performance: 5 Rounds for Time: 500m Row 15 OHS (75/55) Fitness: 5 Rounds for Time: 350m Row 15 OHS (45/35) Wednesday 6/26 "CONDITIONING" Teams of 2. Trade Reps. Open: AMRAP 12 minutes: 15 Front Squats (155/105) 15 Handstand Push-Ups REST 3 minutes: AMRAP 12 minutes: 30 Wall Balls (20/14) 30 Alt. Single Arm DB Snatch (53/35) Performance: AMRAP 12 minutes: 15 Front Squats (135/95) 15 Assisted HSPU REST 3 minutes: AMRAP 12 minutes: 30 Wall Balls (14/12) 30 Alt. Single Arm DB Snatch (35/25) Fitness: AMRAP 12 minutes: 15 Front Squats (95/65) 15 Push-Ups REST 3 minutes: AMRAP 12 minutes: 30 Wall Balls (12/10) 30 Alt. Single Arm DB Snatch (25/15) Thursday 6/27 "STRENGTH" In 10 minutes, build to a heavy Push Press REST 2:00 Every 2:00 x 3 Sets: 5 Push Jerks @ 100% from above "CONDITIONING" Open: For Time: 500m Row 150 Double Unders 50 Burpees Performance: For Time: 500m Row 200 Single Unders 50 Burpees Fitness: For Time: 500m Row 100 Single Unders 35 Burpees Friday 6/28 "CONDITIONING" Open: For Time: 4k Bike 21 Clean and Jerks (155/105) 2k Bike 21 Clean and Jerks (155/105) 4k Bike Performance: For Time: 4k Bike 21 Clean and Jerks (135/95) 2k Bike 21 Clean and Jerks (135/95) 4k Bike Fitness: For Time: 2k Bike 15 Clean and Jerks (95/65) 1k Bike 15 Clean and Jerks (95/65) 2k Bike Saturday 6/29 "CONDITIONING" Teams of 3. Trade Rounds. AMRAP 21 minutes: 10 Thrusters (95/65) 10 C2B Pull-ups 10 Box Jump Overs (24/20) Partner A: Row for Max Calories Partner B: Performing a round. Partner C: Rest Once Partner B completes their round, partners will switch in order: A-B, B-C, C-A.


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