WODS 8/31/26
- Train Waco
- 4 days ago
- 1 min read
Monday 8/31
"STRENGTH"
In 20 Minutes
Build to 2 Rep Max Front Squat
"CONDITIONING"
For Time:
500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups
"FINISHER"
3 Rounds
:30 Hollow Hold
:30 Side Plank (R)
:30 Side Plank (L)
Tuesday 9/1
"CONDITIONING"
Perform A Tabata of Each Movement
8 x 20 Seconds Work 10 Seconds Rest Per Movement
Tabata 1: Russian Kettlebell Swings (53/35)
Tabata 2: Double Unders
Tabata 3: Weighted Box Step Overs (53/35) (20/16)
Tabata 4: Calorie Bike
"STRENGTH"
3 Rounds For Quality
10 Seated Double Dumbbell Shoulder Press
10/10 Single Arm Upright Row
Wednesday 9/2
"CONDITIONING"
Teams of 2
For Time:
30 Power Snatches (95/65)
50 Box Jump Overs (24/20)
2000m Row
Rest 3 Minutes
2000m Row
50 Box Jump Overs
30 Power Snatches
*Split Reps/Distances as Needed
Thursday 9/3
"CONDITIONING"
In 10 Minutes:
3-6-9-12-15.....
Wallballs
Burpees
"STRENGTH/SKILL"
4 Rounds
1 Set Max Distance Double Kettlebell Farmer Carry (as heavy as possible)
Rest 1 Minute
25 Hollow Body Rocks
Rest 1 Minute
Friday 9/4
"STRENGTH"
12-10-8-6-4
Bench Press (pick load)
Reverse Flys
Banded Face Pulls
"CONDITIONING"
5 Rounds
2:30 AMRAP of:
12 Toes to Bar
25ft Single Dumbbell Overhead Walking Lunges
1 Minute Rest Between Rounds
Resume work on last rep after every cycle
Saturday 9/5
"CONDITIONING"
"Tudor"
Teams of 2
For Time:
Buy In:
4x400m Run (team)
31 Push Ups (each)
Then, 20 Rounds of:
3 Deadlifts (135/95)
3 Clean & Jerks
3 Front Squats
*Partners alternate rounds
Cash Out:
4x400m Run (team)
31 Push Ups (each)
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