WODS 6/29/26
- Train Waco
- Jun 26
- 1 min read
Monday 6/29
"STRENGTH"
EMOM 6 minutes
O: 3 Back Squats
E: 100m Row Sprint
"CONDITIONING"
500m Row TT
REST 5-7 minutes
5 Rounds for Time:
12 Wall Balls (20/14)
9 Toes to Bar
Tuesday 6/30
"STRENGTH"
3 Sets:
10 Single Arm Kneeling Landmine Presses
REST :30
10 Single Arm KB/DB Bent Over Rows
REST 1:30
"CONDITIONING"
Benchmark: DT
Performance:
5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Wednesday 7/1
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 15 minutes
100 Bike Calories
75 KBS (53/35)
50 Box Jump Overs (24/20)
REST 5:00
AMRAP 15 minutes
100 Row Calories
75 Push-ups
50 Goblet Squats (53/35)
Thursday 7/2
"STRENGTH"
In 10 minutes, build to a heavy Bench Press
"CONDITIONING"
For Time:
10 Power Cleans (185/125)
20 Handstand Push-ups
30 Pull-ups
40 Burpees
50 Wall Balls (20/14)
60 Calorie Row
Friday 7/3
"CONDITIONING"
AMRAP 7 minutes:
2-4-6-8...etc. Push Press (95/65)
2 Shuttle Runs (d/b = 1)
REST 2:00
AMRAP 7 minutes:
2-4-6-8...etc. Front Squat (95/65)
10 Calorie Bike
REST 2:00
AMRAP 7 minutes:
2-4-6-8...etc. Power Snatch (95/65)
30 Double Unders
REST 2:00
For Time:
100 Abmat Sit-ups
Saturday 7/4
"CONDITIONING"
Benchmark: Small
3 Rounds for Time:
1k Row
50 Burpees
50 Box Jumps (24/20)
800m Run
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