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  • Train Waco

WODS 7/8/24

Updated: Jul 10

Monday 7/8 "STRENGTH" Every 2:00 x 5 Sets: 3 Front Squats "CONDITIONING" Open: 3 Rounds for Time: 500m Row 50 Double Unders 1k Bike 15 Power Cleans (95/65) Performance: 3 Rounds for Time: 500m Row 100 Single Unders 1k Bike 15 Power Cleans (75/55) Fitness: 3 Rounds for Time: 350m Row 50 Single Unders 700m Bike 10 Power Cleans (65/45) Tuesday 7/9 "CONDITIONING" 5 Sets of :30 on / :30 off: Burpees to Target 1" Above Max Reach REST 5:00 Open: AMRAP 5 minutes: 7 Thrusters (95/65) 7 Box Jump Overs (24/20) REST 2:00 AMRAP 5 minutes: 7 Power Snatch (95/65) 7 Wall Balls (20/14) REST 2:00 AMRAP 5 minutes: 7 OHS (95/65) 7 Toes to Bar Performance: 75/55 lbs. Barbell 14/12 Wall Ball Fitness: 65/45 lbs. Barbell 12/10 Wall Ball Wednesday 7/10 "CONDITIONING" Teams of 2. Trade Reps. For Time: 75 Box Jumps (24/20) 75 Pull-Ups 75 Kettlebell Swings (53/35) 75 Air Squats 75 Knees to Elbows 75 Push Press (75/55) 75 Wall Balls (20/14) 75 Burpees 75/50 Calorie Bike 150 Double Unders Thursday 7/11 "STRENGTH" Every 2:00 x 5 Sets: 3 Back Squats "CONDITIONING" Open: AMRAP 15 minutes: 12 Deadlifts (225/155) 12 Box Jumps (24/20) 500m Bike Performance: AMRAP 15 minutes: 12 Deadlifts (155/105) 12 Box Jumps (20/16) 500m Bike Fitness: AMRAP 15 minutes: 12 Deadlifts (115/75) 12 Box Jumps (16/12) 500m Bike Friday 7/12 "STRENGTH" Every 1:30 x 5 Sets: 1: 15 BFB + 2 Power Cleans 2: 12 BFB + 4 Power Cleans 3: 9 BFB + 6 Power Cleans 4: 6 BFB + 8 Power Cleans 5: 3 BFB + 10 Power Cleans Open: 155/105 Performance: 115/75 Fitness: 75/55 "CONDITIONING" Open: AMRAP 10 minutes: 20 Walking Lunge Steps 3 Bar Muscle Ups 25 Double Unders Performance: AMRAP 10 minutes: 20 Walking Lunge Steps 6 Chest to Bar Pull-Ups 50 Single Unders Fitness: AMRAP 10 minutes: 20 Walking Lunge Steps 6 Assisted Pull-Ups 50 Single Unders Saturday 7/13 "CONDITIONING" Teams of 2. Trade Movements. AMRAP 20 minutes: 10 Calorie Row 15 Wall Balls (20/14) 15 Kettlebell Swings (53/35) REST 5:00 AMRAP 7 minutes: Partner Med Ball Sit-Ups (20/14)


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