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WODS 7/27/26

Train Waco
Jul 26
1 min read

Monday 7/27


"STRENGTH"


EMOM 10 minutes:

O: 8 Strict Press

E: 30s Max Meter Bike


"CONDITIONING"


4 Rounds for Time:

20 Wall Balls (20/14)

10 Burpee Pull-ups

REST :30 between rounds



Tuesday 7/28


"STRENGTH"


4 Sets:

5 Back Squats @ 75%

REST :15

10 Box Jumps

REST 1:30


"CONDITIONING"


5 Rounds for Time:

8 Clean and Jerks (155/105)

250m Row



Wednesday 7/29


"CONDITIONING"


Teams of 2. Trade Reps.


AMRAP 20 minutes:

8 Shuttle Runs

30 SDHP (75/55)

30 Box Jump Overs (24/20)

30 Calorie Bike


"FINISHER"


Coach's Choice



Thursday 7/30


"STRENGTH"


3 Sets:

3 Heavy Bench Press

REST :30

4-Corner Max Push-ups

REST 2:00


"CONDITIONING"


AMRAP 9 minutes

3-6-9-12..etc.

Thrusters (95/65)

Pull-ups



Friday 7/31


"CONDITIONING"


For Time:

1k Row

50 Wall Balls (20/14)

50 Box Jumps (24/20)

50 Shoulder to Overhead (95/65)

50 Bar Facing Burpees


REST 5:00


500m Row

25 Wall Balls (20/14)

25 Box Jumps (24/20)

25 Shoulder to Overhead (95/65)

25 Bar Facing Burpees



Saturday 8/1


"CONDITIONING"


Teams of 2. Trade Movements


AMRAP 15 minutes

400m Run Buy-in

20/15 Calorie Bike

12 Power Cleans (135/95)

12 Toes to Bar


REST 5:00


AMRAP 15 minutes

400m Run Buy-in

20/15 Calorie Row

12 Front Squats (135/95)

12 Kettlebell Swings (70/53)

 
 
 

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