TRAIN WACO BLOG

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

WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate “Conditioning” 10 Rounds For Time:

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WODs 8/22

Monday 8/22 “Strength” 4 Sets: (20:00 clock) 1.) 5 Ring Rows 2 second negative + 5 Ring Dips Rest 1:00 2.) 8 Pendlay Rows 5/5

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WODs 8/15

Monday 8/15 “Strength” E3MOM x 4 7/7 Back Rack Reverse Lunges 6/6 SA Shoulder Press “Conditioning” 3:00 AMRAP 5 Thrusters (135/95) 5 Bar Facing Burpees

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WODs 8/8

Monday 8/8 Bring a Buddy Day “Strength” 16 EMOM Min. 1: :10 Top Support Ring Hold + :10 Bottom Support Ring Hold Min 2: 5-8

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WODs 8/1

Monday 8/1 “Strength” 3 sets Max Reps Strict Pull-Ups Rest 1:00 Between Sets *No Kip to Assist *Everyone attempts a pull-up first *If pull-ups are

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WODs 7/25

Monday 7/25 “Strength” Find a 1RM Jerk (20 mins) “Conditioning” 3 Rounds Each For Time *Change the order of movements each round A.) 15 Box

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WODs 7/18

Monday 7/18 “Strength” EMOM x 8 1 Jerk build up to ~80% (Save max for next week) “Conditioning” 10-9-8-7-6-5-4-3-2-1 Deadlift (275/185) Box Jumps (30/24) Scale:

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WODs 7/11

Monday 7/11 “Strength” Clean 3×[email protected] 90-95% (15-20 min Clock) “Conditioning” 3 Rounds For Time: 20 Deadlift (155/105) 20 Medball Cleans (20/14)   Tuesday 7/12 “Strength”

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WODs 7/4

Monday 7/4 8:30am Only “Conditioning” 4 Rounds For Time: Run 400m 76 Single Arm Dumbbell Push-Press 76 Sit-Ups 76 Dumbbell Front Squats 76 Push-Ups 76

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WODs 3/27

Monday 3/27 “Strength” Eccentric Front Squat E2MOM X 5 3 reps @ 80% “Conditioning” 12 min AMRAP 8 Single Arm

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WODs 3/20

Monday 3/20 “Strength” EMOM x 10 Min 1: 8/8 Single Arm Strict Press Min 2: 8/8 Single Arm Bent Over

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WODs 3/13

Monday 3/13 “Strength” EMOM x 10 Min 1: 7/7 Single Arm Strict Press Min 2: 7/7 Single Arm Bent Over

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WODs 3/6

Monday 3/6 “Strength” 3 Eccentric Front Squat E2MOM x 5 5 Reps @60-70% 1 RM “Conditioning” 6 Rounds for Time:

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WODs 2/27

Monday 2/27 “Strength” Back Squat E2MOM x 12 6-4-2-6-4-2 “Conditioning” 3 Rounds For Time: 15 Deadlifts (115/85) 15 Push-Jerks (115/85)

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Monday 2/20 “Conditioning” 3 Rounds For Time: 1000m Bike 21 Kettlebell Swings (55/35) 12 Pull-Ups Time Cap: 15:00 Silver: Ast.

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