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
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