WODS 6/30
- Train Waco
- Jun 29, 2025
- 1 min read
Monday 6/30
"STRENGTH"
Every 3:00 x 3 Sets:
5 Deadlifts (build each set)
"CONDITIONING"
2 Rounds for Time:
1k Row
24 Deadlifts (185/125)
42 Box Jumps (20)
Tuesday 7/1
"STRENGTH"
In 10 minutes:
3-RM Thruster
"CONDITIONING"
AMRAP 18 minutes:
3-6-9-12..etc.
Thruster (95/65)
Bar Facing Burpee
Pull-up
Wednesday 7/2
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 25 minutes:
100/75 Calorie Bike
75 Kettlebell Swings (53/35)
200 Double Unders
25 Shuttle Runs (d/b = 1)
Thursday 7/3
"CONDITIONING"
Minutes 0-7
AMRAP:
7 Bench Press (155/105)
14 Plate OH Walking Lunge Steps (45/35)
Minutes 7-10
REST
Minutes 10-17
7 Handstand Push-ups
14 Calorie Row
Minutes 17-20
REST
Minutes 20-27
7 Toes to Bar
14 Wall Balls (20/14)
Friday 7/4
"CONDITIONING"
Benchmark: Abbate
For Time:
1-Mile Run
21 Clean and Jerks (155/105)
800m Run
21 Clean and Jerks (155/105)
1-Mile Run
Saturday 7/5
"CONDITIONING"
Teams of 2. Trade reps. Run together.
AMRAP 25 minutes
400m Run
50 Front Squats (95/65)
25 Burpees to Plate
1k Row
50 Push Press (95/65)
25 Burpees to Plate
400m Run
50 Thrusters (95/65)
25 Burpees to Plate
Comments