top of page

WODS 7/14/25

  • Train Waco
  • Jul 13
  • 2 min read

Monday 7/14


"CONDITIONING"


3 Rounds for Max Reps:

AMRAP 7 minutes:

1k/750m Row

- with remaining time AMRAP:

7 Chest to Bar Pull-ups

7 Thrusters (95/65)

7 Bar Facing Burpees

REST 3:00


Competitor

C2B: 3 Bar Muscle-Ups, (115/85)


Performance

C2B: Pull-ups

Thruster: 75/55 lbs.


Fitness:

Row: 750/500m

C2B: Ring Row

Thruster: 65/45 lbs.


"FINISHER"


3 Rounds For Quality

30 Flutter Kicks (R/L = 1)

10 R + 10 L Kettlebell Standing Teapot


Tuesday 7/15


"STRENGTH"


In 12 Minutes, build to a max:

2-Rep Hang Snatch


"CONDITIONING"


AMRAP 12 minutes:

20 Hang Power Snatch (75/55)

20 Alternating Box Step-ups (24/20)

20 Sumo Deadlift High Pull (75/55)

20 Hand Release Pushups


Performance

Barbell: 65/45 lbs.

Box: 20/16"


Fitness

Reps: 15

Barbell: 45/35 lbs.

Box: 20/16"


Wednesday 7/16


"CONDITIONING"


Teams of 2. Trade Every Minute.


For Time:

100 Wall Balls (20/14)

100 Kettlebell Swings (53/35)

100 Box Jumps (24/20)


EMOM perform 2 Shuttle Runs + Max Effort Reps.

Partners pick up where the other left off reps.


Performance

Wall Ball: 14/12 lbs.

Kettlebell: 35/25 lbs.

Box: 20/16"


Fitness:

Reps: 75

Wall Ball: 12/10 lbs.

Kettlebell: 25/15 lbs.

Box: 20/16"


Thursday 7/17


"STRENGTH"


In 10 minutes, build to a heavy:

2 Hang Cleans + 1 Jerk


"CONDITIONING"


Each for Time:

2000m Bike

10 Hang Clean and Jerks (135/95)

REST 3:00


1500m Bike

15 Hang Clean and Jerks (135/95)

REST 3:00


1000m Bike

20 Hang Clean and Jerks (135/95)


Performance

Hang Clean and Jerk: 95/65 lbs.


Fitness

Row: 1500, 1000, 750m

Hang Clean and Jerk: 75/55 lbs.

Fitness: 1500/1000/750m, (75/55)


Friday 7/18


"STRENGTH"


3 Sets:

1:00 Max Strict Pull-ups

REST :30

1:00 Max Strict HSPU

REST :30

1:00 Max Abmat Sit-ups

REST :30


"CONDITIONING"


For Time

10-9-8-7-6-5-4-3-2-1

Deadlift (165/115)

Burpees


Performance

Deadlift: 135/95 lbs.


Fitness

Deadlift: 95/65 lbs.


Saturday 7/19


"CONDITIONING"


AMRAP 30

Teams of 2

75 Cal Row

20 Wall Walks

400m Run Together

Alternate work every minute


Performance:

50 Cal/ 10 Wall Walks


Fitness:

40 Cal / 10 Inchworm to Pike Pushup

300m Run Together



HYBRID STRENGTH


A) Clean

3 @ 50%

5 sets 2 @ 60-85%


B) Split Jerk

6 sets 2 @ by feel


C) Pause Front Squat

5 sets 3 @ 60-70%


D) 3 rounds for quality

8 Barbell Rollouts

10 Bent Over Rows

Recent Posts

See All
WODS 7/28/25

Monday 7/28 "CONDITIONING" Benchmark: The Ghost 6 Rounds for Max Reps Minute 0-1: Max Cal Row Minute 1-2: Max Burpees Minute 2-3: Max...

 
 
WODS 7/21/25

Monday 7/21   "STRENGTH" In 10 Minutes  Build To Heavy Complex 1 Squat Clean + 2 Jerks   "CONDITIONING" Benchmark: Wittman   7 Rounds for...

 
 
WODS 7/7/25

Monday 7/7 "CONDITIONING" Teams of 2. Alternate Movements. AMRAP 12 minutes: 12 Kettlebell Swings (53/35) 12 Walking Lunge Steps 12...

 
 

Comentários


Não é mais possível comentar esta publicação. Contate o proprietário do site para mais informações.
bottom of page