WODS 8/3/26
- Train Waco
- Aug 2
- 1 min read
Monday 8/3
"STRENGTH"
In 12 minutes:
Build to a heavy 3-rep Clean and Jerk (anyway)
"CONDITIONING"
3 Sets:
3 Clean and Jerks @ 80% from above
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
9 Deadlifts @ weight above
1:00 Max Burpee Pull-ups
REST 2:00
Tuesday 8/4
"CONDITIONING"
AMRAP 25 minutes:
20 Wall Ball (20/14)
20 SDHP (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
20/14 Calorie Row
"FINISHER"
Coach's Choice
Wednesday 8/5
"STRENGTH"
Teams of 2.
In 12 minutes, find totals for both:
3RM Front Squat
Max Calorie Bike
REST 5:00
In 12 minutes: (Trade Reps)
60 Double Unders
50 Walking Lunge Steps
40 Push-ups
30 Pull-ups
20 Knees to Elbows
Thursday 8/6
"CONDITIONING"
5 Sets:
AMRAP 3 minutes:
4 Shuttle Runs
- with time remaining, AMRAP:
12 Wall Balls (20/14)
12 Kettlebell Swings (53/35)
REST 1:00
"STRENGTH"
In 12 minutes:
3-Rep Thruster
Friday 8/7
"STRENGTH"
In 10 minutes:
Moderate 1-rep Deadlift
"CONDITIONING"
Benchmark: Open 24.2
AMRAP 20 minutes:
300m Row
10 Deadlifts (185/125)
50 Double Unders
Saturday 8/8
Teams of 2. Trade reps. Run together.
AMRAP 25 minutes
60 Thrusters (95/65)
60 Bar Facing Burpees
800m Run
60 Power Snatches (95/65)
60 C2B Pull-ups
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