TRAIN WACO BLOG

Workouts, information, and stories from the community. Your one-stop-shop for what’s happening in the box.

WODs 2/7

Monday 2/7 “Conditioning” T.U.P. 15-12-9-6-3 Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups (Time Cap: 20 minutes) Silver: 95/65 Bronze: 55/45, Ast. PU “Strength” For

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WODs 1/31

Monday 1/31 “Strength” Backsquat In 15:00 1×8 @ 50% 1×6 @ 60% 1×4 @ 70% 3×4 @ 75-80% “Conditioning” 2 Rounds: 30 Squat Cleans (95/65)

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WODs 1/24

Monday 1/24 “Strength” In 8 minutes, build to max PC REST 2:00 For Time: 30 Power Cleans @ 75% from above “Conditioning” 3 Sets Min

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WODs 11/17

Monday 1/17 “Conditioning” In 3:00 Max Meter Row Rest 3:00 For Quality (15:00 Clock) 4 Rounds 3 Halting Snatch Pull @60-65% 1RM *3 second pause

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WODs 1/10

Monday 1/10 “Strength” E2MOM x 5 3 Push Jerks Build in Weight *Finish at a heavy set of 3 “Conditioning” Open 14.5/16.5 21-18-15-12-9-6-3 Thruster (95/65)

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WODs 1/3

Monday 1/3 “Strength” Deadlift In 15:00 1×8 @50% 1×6 @ 60% 1×4 @ 70% 1×2 @80% 1×1 @90% 3×1 @ 95% (Rest :90 between 95%

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WODs 12/27

Monday 12/27 “Strength” Every :90 x 8 1 Power Snatch + 1 OHS Build in weight “Conditioning” 16min EMOM Min 1: 5-8 RMU or BMU

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WODs 12/20

Monday 12/20 “Strength” E2MOM x 4 2 Deadlift @ 85% “Conditioning” 5:00 AMRAP 15 Wallball (20/14) 40 Double Under Rest 1:00 5:00 AMRAP 12/10 Bike

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WODs 12/13

Monday 12/13 “Strength” E2MOM x 4 3 Bench Press @80% “Conditioning” 4 Rounds 1:00 Max Calorie Row Rest:30 1:00 Max Burpees Rest:30 1:00 Max Box

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WODs 12/6

Monday 12/13 “Strength” E2MOM X 5 4 Deadlift @ 75% *Not TNG *Reset each rep *Don’t drop from the top “Conditioning” 8min AMRAP 15 WallBalls

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WODs 6/27

Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning”

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WODs 6/20

Monday 6/20 “Strength” E2MOM x 4 2 PC + 1 Squat Clean @ 75% 1RM Clean “Conditioning” 3 Sets: 50

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WODs 6/13

Monday 6/13 “Primer” 3X Rowling Then 3 Rounds 3 Strict Press + 3 Jerk Balances 5 Front Squats :20 Hollow

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WODs 6/6

Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning”

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WODs 5/30

Monday 5/30 “Conditioning” Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *In a

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WODs 5/23

Monday 5/23 “Primer” 5 Rounds 1:00 Bike 10 Banded Pull-Aparts 5 Push-Ups 10 DB Floor Press 5 Tricep Kick Backs

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