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  • Train Waco

WODS 7/15/24

Monday 7/15 "CONDITIONING" Open: EMOM 30 minutes: 1st Minute: 40 Double Unders 2nd Minute: 10 Burpee Box Jump Overs (24/20) 3rd Minute: 10 Front Squats (from floor) (135/95) 4th Minute: 10 Shoulder to Overhead (135/95) 5th Minute: 15 C2B Pull-Ups Performance: EMOM 30 minutes: 1st Minute: 60 Single Unders 2nd Minute: 10 Burpee Box Jump Overs (20/16) 3rd Minute: 10 Front Squats (from floor) (115/75) 4th Minute: 10 Shoulder to Overhead (115/75) 5th Minute: 15 Pull-Ups Fitness: EMOM 30 minutes: 1st Minute: 60 Single Unders 2nd Minute: 10 Burpee Box Jump Overs (16/12) 3rd Minute: 10 Front Squats (from floor) (95/65) 4th Minute: 10 Shoulder to Overhead (95/65) 5th Minute: 15 Ring Rows Tuesday 7/16 "STRENGTH" EMOM 8 minutes: 3 Power Cleans, build every 2 sets "CONDITIONING" Open: 4 Sets: AMRAP 3 minutes Set 1: 500m Row + Max Effort Wall Balls (20/14) Set 2: 1k Bike + Max Effort KBS (70/53) Set 3: 500m Row + Max Effort HSPU Set 4: 1k Bike + Max Effort Clean and Jerks (135/95) REST 1:00 between sets Performance: 4 Sets: AMRAP 3 minutes Set 1: 500m Row + Max Effort Wall Balls (14/12) Set 2: 1k Bike + Max Effort KBS (53/35) Set 3: 500m Row + Max Effort Assisted HSPU Set 4: 1k Bike + Max Effort Clean and Jerks (95/65) REST 1:00 between sets Fitness: 4 Sets: AMRAP 3 minutes Set 1: 350m Row + Max Effort Wall Balls (14/12) Set 2: 800m Bike + Max Effort KBS (53/35) Set 3: 350m Row + Max Effort Push-Ups Set 4: 700m Bike + Max Effort Clean and Jerks (75/55) REST 1:00 between sets Wednesday 7/17 "CONDITIONING" Open: Teams of 2. Trade Rounds. AMRAP 20 minutes 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (95/65) REST 5:00 For Time: 100 Abmat Sit-ups Performance: Teams of 2. Trade Rounds. AMRAP 20 minutes 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (75/55) REST 5:00 For Time: 100 Abmat Sit-ups Fitness: Teams of 2. Trade Rounds. AMRAP 20 minutes 10/7 Calorie Bike 10/7 Calorie Row 12 Thrusters (65/45) REST 5:00 For Time: 75 Abmat Sit-ups Thursday 7/18 "STRENGTH" Every 1:30 x 3 Sets each, alternate between: 12 Bench Press (pick load) 12 Bent Over Barbell Rows (pick load) "CONDITIONING" Open: 3 Rounds for Time: 15 Burpees to Plate (45/25) 30 Plate OH Walking Lunge Steps (45/25)) Performance: 3 Rounds for Time: 15 Burpees to Plate (35/15) 30 Plate OH Walking Lunge Steps (35/15) Fitness: 3 Rounds for Time: 10 Burpees to Plate (15/10) 30 Plate OH Walking Lunge Steps (15/10) Friday 7/19 "CONDITIONING" 5 Sets: :20 Max Meter Bike 1:40 Rest REST 5:00 Open: EMOM 9 minutes: 1st Minute: Max Effort Shuttle Runs 2nd Minute: 15 Deadifts (225/185) 3rd Minute: 30 Double Unders Performance: EMOM 9 minutes: 1st Minute: Max Effort Shuttle Runs 2nd Minute: 15 Deadlifts (185/125) 3rd Minute: 60 Single Unders Fitness: EMOM 9 minutes: 1st Minute: Max Effort Shuttle Runs 2nd Minute: 15 Deadlifts (135/95) 3rd Minute: 60 Single Unders Saturday 7/20 "CONDITIONING" Teams of 2. Trade Movements. AMRAP 20 minutes: 7 HSPU 7 Front Squats (135/95) 7 Power Snatches (135/95) 7 Burpee Box Jumps (24/20) 7 C2B Pull-Ups 7 KBS (70/53) 7 Goblet Squats REST 5 minutes: Death by 10m *Start at 5 reps


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