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  • Train Waco

WODS 7/1/24

Updated: Jul 10

Monday 7/1 "STRENGTH" EMOM x 10 minutes: 1 Power Clean + 2 Front Squats "CONDITIONING" Open: For Time: 27-21-15-9 Deadlifts (155/105) Handstand Push-Ups Performance: For Time: 27-21-15-9 Deadlifts (135/95) Assisted HSPU Fitness: For Time: 27-21-15-9 Deadlifts (115/75) Push-Ups Tuesday 7/2 "STRENGTH" EMOM x 8 minutes: O: 6 (3/3) Back Rack Reverse Lunge Steps E: 20 (10/10) Bent Over DB/KB Row "CONDITIONING" Open: AMRAP 15 minutes: 20 (10/10) Walking Lunge Steps 10 Toes to Bar 10 Box Step-Ups (24/20) Performance: AMRAP 15 minutes: 20 (10/10) Walking Lunge Steps 10 Toes to Bar 10 Box Step-Ups (20/16) Fitness: 20 (10/10) Walking Lunge Steps 10 Hanging Knee Raises 10 Box Step-Ups (16/12) Wednesday 7/3 "CONDITIONING" Teams of 2. Minutes 0-10 2k Row (1k Each) Minutes 10-20 (Trade Reps) 12 C2B Pull-Ups 24 Hang Squat Clean Thrusters (95/65) Minutes 20+ For Time: 4k Bike (Trade every 1k) Thursday 7/4 "CONDITIONING" Benchmark: Whitten Open: 5 Rounds for Time: 22 Kettlebell Swings (70/53) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14) Performance: 5 Rounds for Time: 22 Kettlebell Swings (53/35) 22 Box Jumps (20/16) 400m Run 22 Burpees 22 Wall Balls (14/12) Fitness: 5 Rounds for Time: 22 Kettlebell Swings (35/25) 22 Box Jumps (16/12) 200m Run 22 Burpees 22 Wall Balls (12/10) Friday 7/5 "STRENGTH" In 10 minutes: Build to a heavy 3-rep Bench Press "CONDITIONING" Open: AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Bench Press (155/105) Performance: AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Bench Press (135/75) Fitness: AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Bench Press (95/55) Saturday 7/6 "CONDITIONING" Teams of 2. Trade Reps. AMRAP 25 minutes: 25 Thrusters (95/65) 10 Burpee Box Jump Overs (24/20) 25 Power Snatch (95/65) 10 Burpee Pull-Ups *Every 5:00, as a team row 750/500m. *Start the workout with the row.


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