WODS 8/18/25
- Train Waco
- Aug 17, 2025
- 1 min read
Monday 8/18
“STRENGTH”
In 10 minutes, build to a heavy single:
5-4-3-2-1 Power Clean
“CONDITIONING”
Minutes 0-7
500m Row Time Trial
Minutes 7-16
EMOM x 10 minutes:
4 Power Cleans at 60-70% above
Minutes 16-20
REST
Minutes 20+
For Time:
50 Burpee Box Jump Overs (24/20)
Tuesday 8/19
“CONDITIONING”
3 Rounds Each for Max Reps
Minute 0-1: Kettlebell Swings (53/35)
Minute 1-2: Abmat Sit-ups
Minute 2-3: Wall Balls (20/14)
Minute 3-5: REST
“STRENGTH”
In remaining time:
Bench Press
Set 1: 2 x 5
Set 2: 3 x 3
Set 3: 4 x 1
Wednesday 8/20
“CONDITIONING”
Teams of 2. Alternate Movements.
AMRAP 20 minutes:
10/7 Calorie Bike
12 C2B Pull-ups
24 DB Push Press (50/35)
48 Double Unders
10 Shuttle Runs (d/b = 1)
Thursday 8/21
“STRENGTH”
In 12 minutes, build to a heavy:
8-rep Deadlift
“CONDITIONING”
3 Sets:
5 Deadlifts @ above weight
8 Bar Facing Burpees
3:00 Max Meter Row
REST 3:00
Friday 8/22
“STRENGTH”
In 15 minutes, build to a max:
5-4-3-2-1 Thruster
“CONDITIONING”
EMOM 20 minutes:
O: 5 Thrusters (pick load)
E: 10 T2B
Saturday 8/23
“CONDITIONING”
Teams of 2. Trade Reps. Run Together.
For Time:
2k Bike
1200m Run
10 x Double Farmer Carry (53/35) (d/b = 1)
1600m Bike
800m Run
8 x Double Farmer Carry
1200m Bike
400m Run
6 x Double Farmer Carry
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