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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