top of page

WODS 7/28/25

  • Train Waco
  • 6 days ago
  • 1 min read

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 Double Unders

Minute 3-4: Rest


Tuesday 7/29


"STRENGTH"


In 10 minutes:

Build to a moderate Power Clean


"CONDITIONING"


3 Sets:

10 Power Cleans @ above weight

2:00 Max Box Jumps (24/20)

REST 2:00


REST 3:00


3 Sets:

10 Squat Cleans @ above weight

1:00 Max Push-ups

1:00 Max Deadlifts @ above weight

REST 2:00


Wednesday 7/30


"CONDITIONING"


Teams of 2. Trade Reps as Needed.


For Time:


4000m Row

100 Wallballs (20/14)

75 Toes to Bar

50 Shoulder to Overhead (135/95)

25 Wall Walks


Thursday 7/31


"CONDITIONING"


For Max Reps:

2:00 Kettlebell Box Step Overs (24/20) (53/35)

2:00 Max Shuttle Runs

REST 2:00


2:00 Max Russian KBS (53/35)

2:00 Max Shuttle Runs

REST 2:00


2:00 Max Lateral Box Jump Overs (24/20)

2:00 Max Shuttle Runs


"STRENGTH"


8 Rounds of :20 on / :10 off each movement

Barbell Bicep Curl

Banded Tricep Extension

Abmat Sit-ups

(Alternate Movements)


Friday 8/1


"STRENGTH"


10-10-10 Front Squat Squat @ 60-70%


"CONDITIONING"


For Time:

2000m Bike

50 Single Arm Dumbbell Thrusters (35/25)

30 Pull-ups


"FINISHER"


3 Rounds for Quality

75 Seconds Plank

12 Alternating Bird Dogs

12 R + 12 L Standing Teapots


Saturday 8/2


Teams of 2. Run and Plate Carry Together. Split Reps as Needed.


For Time:

1-Mile Run

50 Lunge Steps

100 Calorie Row

50 Alternating Burpees to Plate (45/35)

100 Calorie Bike

400m Plate Carry (45/35)

Recent Posts

See All
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 7/14/25

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...

 
 
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...

 
 

Comments


Commenting on this post isn't available anymore. Contact the site owner for more info.
bottom of page