WODS 9/15/24
- Train Waco
- Sep 13, 2025
- 2 min read
Monday 9/15
“STRENGTH”
Every 3:00 x 5 Sets:
Back Squat
4 x 8 @ 65%
1 x 8+ @ 65% (leave 2-3 reps in the tank)
“CONDITIONING”
3 Rounds for Max Reps:
AMRAP 3 minutes:
6 Thrusters (95/65)
6 C2B Pull-ups -or- 3 Bar Muscle Ups
REST 3:00 between rounds
Tuesday 9/16
“STRENGTH”
Every 3:00 x 5 Sets:
Shoulder Press
4 x 8 @ 65%
1 x 8+ @ 65% (leave 2-3 reps in the tank)
“CONDITIONING”
4 Rounds each for Time:
10 Clean and Jerks (135/95)
75 Double Unders
20 Calorie Bike/Row
REST 1:1
“FINISHER”
Accumulate 100 Hollow Body Rocks
Wednesday 9/17
“CONDITIONING”
Teams of 2.
20 Rounds for Max Step-Ups
:30 Box Step-Ups with Plate (45/25) (20”/16”
*Partners alternate every :30
REST 3:00
For Time:
100 Burpees to Target Above Max Reach
*Partners alternate reps
REST 3:00
AMRAP 5 minutes:
Max Partner Med Ball Sit-ups (20/16)
Thursday 9/18
“STRENGTH”
Every 3:00 x 5 Sets:
Deadlift
4 x 8 @ 65%
1 x 8+ @ 65% (leave 2-3 reps in the tank)
“CONDITIONING”
3 Sets:
AMRAP 3 minutes:
500m Row
With time remaining, AMRAP:
Curtis P’s (95/65)
REST 2:00
REST 5:00
AMRAP 10 minutes:
5 Shuttle Runs (d/b = 1)
Max Unbroken Toes to Bar
*Once you come off the bar, run 5 Shuttle Runs
Friday 9/19
“STRENGTH”
Every 3:00 x 5 Sets:
Bench Press
4 x 8 @ 65%
1 x 8+ @ 65% (leave 2-3 reps in the tank)
“CONDITIONING”
3 Sets of 1:00 each station:
Wall Balls (20/14)
Kettlebell Swings (53/35)
Push Ups
Box Jump Overs (24/20)
REST
Saturday 9/20
Teams of 2. Trade reps as needed. Run together.
For Time:
400m Run
100 Front Squats (95/65)
50 Lateral Burpees Over Barbell
100 Hang Power Cleans (95/65)
40 Ring Rows
100 Back Rack Reverse Lunge Steps (95/65)
30 Handstand Push-Ups
400m Run
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