WODS 8/24/26
- Train Waco
- Aug 23
- 1 min read
Monday 8/24
"CONDITIONING"
AMRAP 12 Minutes
3 Power Snatches (95/65)
6 Overhead Squats
9 Bar Facing Burpees
"STRENGTH"
5 Sets
5 Tempo Front Squats (33X1) (Pick Load)
Tuesday 8/25
"STRENGTH"
For Load:
10-8-6-4-2
Bench Press
"CONDITIONING"
2 Sets
As Many Rounds as Possible in 6 Minutes
20 Abmat Sit-ups
15 Box Jump Overs (24/20)
10 Chest to Bar Pullups / 5 Bar Muscle Ups
Rest 3 Minutes Between Sets
Wednesday 8/26
"CONDITIONING"
Teams of 2 - Trade Reps as Needed
As Many Rounds as Possible in 25 Minutes
50 Pushups
40 Bike Cal
30 Kettlebell Swings (70/45)
20 Shuttle Run
Thursday 8/27
"CONDITIONING"
4 Rounds for max reps
Minute 1: Double Unders
Minute 2: Toes to Bar
Minute 3: Wallballs
Minutes 4-5: Rest
"SKILL/STRENGTH"
3 Rounds
Max Unbroken Ring Support Hold
Rest 1 Minute
1 Set Max Unbroken Handstand Pushups
or
1:00 Min Tall Plank Dumbbell Reach Through
Friday 8/28
"STRENGTH"
In 12 Minutes, Build to Heavy
3-Rep Deadlift
"CONDITIONING"
5 Rounds for Time:
15 Bike Cal
12 Deadlift (135/85)
9 Hang Power Clean
6 Push Jerk
Saturday 8/29
"CONDITIONING"
Teams of 2 - Trade Reps as Needed
As Many Rounds as Possible 24 Minutes
30 Calorie Row
60ft Plate Overhead Walking Lunge Steps (45/25)
120ft Burpee Broad Jumps
240ft Double Farmer Carry (70/53)
"FINISHER"
1-2 Sets
Accumulate 100 Flutter Kicks
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