WODS 8/17/26
- Train Waco
- 11 minutes ago
- 2 min read
Monday 8/17
"STRENGTH"
5-5-3-3-1-1-1
Front Squat
"CONDITIONING"
4 Rounds Each For Time:
10 Kettlebell Goblet Walking Lunges (53/35)
10 Pullups
5 Shuttle Runs
Rest 2 Minutes
"FINISHER"
3 Rounds for Quality
15 R / 15 L Kettlebell Standing Teapots
10 Hanging Knee Raises
Tuesday 8/18
"CONDITIONING"
As Many Rounds As Possible in 14 Minutes
12 Wallballs (20/14) (10/9')
9 Hang Power Snatches (75/55)
6 Bar Facing Burpees
"STRENGTH"
3 Rounds for Quality
10 Alternating Dumbbell Bench Press (Hold Top)
10R + 10L Bench Support Bent Over Rows
15 V-Ups
Wednesday 8/19
"CONDITIONING"
Teams of 2
AMRAP 24
100/75 Cal Bike
25 Synchro Air Squats
2x120ft Double Farmer Carry (Pick Load)
"FINISHER"
2 Rounds for Quality
30 Medball Sit-up Long Toss
20 Seated Lateral Medball Russian Twist Toss
*Every Rep Counts As 1 Rep
Thursday 8/20
"STRENGTH"
Build to Heavy - 3 Position Clean as:
1 Power Clean from Hip
1 Power Clean from Mid-Thigh
1 Power Clean from Floor
"CONDITIONING"
5 Rounds
In 2:00 Complete
4 Power Cleans
12 Toes to Bar
Max Rep Double Unders
Rest 1 Minute
Friday 8/21
"STRENGTH + SKILL"
Every 2:00 Minutes for 5 Rounds
5 Strict Press
3 Tall Box Jumps (Pick Height)
"CONDITIONING"
4 Rounds for Max Reps
Every Minute on the Minute
Minute 1: Kettlebell Swings (53/35)
Minute 2: Ab Mat Sit-ups
Minute 3: Alternating Arm Dumbbell Push Press (50/35)
Minute 4: Box Jumps (20/16)
Minute 5: Rest
"FINISHER"
3 Rounds for Quality
20 Alternating Bird Dogs
or
10 Back Extensions (Pause 2 Seconds @ Top)
Saturday 8/22
"CONDITIONING"
Teams of 2
For Time:
Buy In: 400m Run (Together)
Complete 3000m Row
Partners switching out after each 400m run
Rest 3 Minutes
Complete 300 Double Unders
Partners switching out after each 200m run
Rest 3 Minutes
Cash Out:
20 Alternating 120ft Shuttle Runs
1 Partner Working 1 Partner Resting
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