WODS 9/8/25
- Train Waco
- Sep 7
- 1 min read
Monday 9/8
"STRENGTH"
In 15 minutes:
3-rep Max Back Squat
"CONDITIONING"
"Ellen"
3 Rounds For Time (Cap 14)
20 Burpees
21 Alternating Dumbbell Snatches (50/35)
12 Double Dumbbell Thrusters (50/35)
Tuesday 9/9
"STRENGTH"
In 15 minutes:
3-rep Max Bench Press
"CONDITIONING"
EMOM 20 minutes:
1st Minute: 8 Bench Press
2nd Minute: 15 Box Jumps (24/20)
3rd Minute: 15 Calorie Row
4th Minute: REST
Wednesday 9/10
"CONDITIONING"
Teams of 2 / Alternating 1 Minute Work
AMRAP 10 minutes:
Max Calorie Row
REST 3:00
AMRAP 10 minutes:
5 Goblet Squats
30 Double Unders/Single Unders
15/10 Calorie Bike
REST 3:00
AMRAP 10 minutes:
10 Russian KBS
10 Walking Lunge Steps
4 Shuttle Runs (d/b = 1)
REST 3:00
AMRAP 10 minutes:
Max Calorie Bike
Thursday 9/11
9/11 WOD
"STRENGTH"
In 15 minutes:
3-rep Max Deadlift
"CONDITIONING"
For Time:
Buy-In: 2001m Row
2 Rounds:
9 Power Cleans (135/95)
11 Pullups
9 Deadlifts (135/95)
11 Bar Facing Burpees
9 Push Jerks (135/95)
11 Air Squats
9 Power Snatch (135/95)
11 Push Ups
9 Alternating Lunges (45/25)
Cash Out: 110m Run (Shuttle Run)
3 Shuttle Run (D+B = 1)
Friday 9/12
"STRENGTH"
In 15 minutes:
3-rep Max Shoulder Press
"CONDITIONING"
TABTATA
5 Rounds 20sec Work/10 Sec Rest
Station 1: Push Press (75/55)
Station 2: Box Jumps (24/20)
Station 3: Toes to Bar
Station 4: Air Squats
Rest 1 Minute
Round= 1+2+3+4+Rest
Saturday 9/13
"CONDITIONING"
Part 1:
In 15 Minutes
1 Mile Run Time Trial
Part 2:
Teams of 2
4 Rounds For Time
Working 4 Mins on 1 Min Off
15/12 Cal Row
15 Abmat Situps
15/12 Cal Bike
Partners Alternate Movements
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