WODS 7/28/25
- Train Waco
- Jul 26, 2025
- 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)
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