{"id":2911,"date":"2024-02-25T21:42:21","date_gmt":"2024-02-26T03:42:21","guid":{"rendered":"https:\/\/trainwaco.com\/?p=2911"},"modified":"2024-02-25T21:42:21","modified_gmt":"2024-02-26T03:42:21","slug":"wods-2-26-24","status":"publish","type":"post","link":"https:\/\/trainwaco.com\/wods-2-26-24\/","title":{"rendered":"WODS 2\/26\/24"},"content":{"rendered":"

Monday 2\/26<\/h3>\n

“CONDITIONING”<\/strong><\/p>\n

EMOM 32 minutes:<\/p>\n

Min 1: 12 DB Box Step-overs (53’s\/35’s)
\nMin 2: 10 TTB
\nMin 3: 15\/12 Cal Bike
\nMin 4: Rest<\/p>\n

Elite: 18\/15 cal bike, 5 BMU
\nSilver: 40\/30lbs, 12\/9 Calorie Bike, Hanging
\nKnee Raises
\nBronze: BW Step-Overs, Candlesticks<\/p>\n

Tuesday 2\/27<\/h3>\n

“STRENGTH”<\/strong><\/p>\n

EMOM 10
\nMin 1: 5 Bench Press
\nMin 2: DU Practice
\n-Build to Heavy 5 Of the Day<\/p>\n

“CONDITIONING”<\/strong><\/p>\n

8 Rounds For Time:
\n8 Thrusters (95\/65lbs)
\n32 Double- Unders<\/p>\n

12 Min Time Cap<\/p>\n

Elite: Go Faster
\nSilver: 75\/55lb, 64 Singles
\nBronze: 45\/35lb, 64 Singles<\/p>\n

Wednesday 2\/28<\/h3>\n

“CONDITIONING”<\/strong><\/p>\n

For Time:<\/p>\n

3k Row
\n80 KBS (53\/35)
\n60 Sit-ups
\n40 Burpees Over Bar
\n20 Deadlifts (155\/105)
\n3k Bike<\/p>\n

Partner Option: Trade Reps As Needed
\nIndy Option: Cut Reps in Half<\/p>\n

Time Cap: 30 Mins<\/p>\n

Silver: 44\/25lbs KB, 135\/95 DL
\nBronze: 25\/15lb KB, 95\/65 DL<\/p>\n

Thursday 2\/29<\/h3>\n

Mobility WOD<\/p>\n

EMOM 24<\/p>\n

Min 1: Easy Bike
\nMin 2: 30s Pigeon Pose Each Side
\nMin 3: 8 Empty Bar Back Squats
\nMin 4: Easy Bike
\nMin 5: 120′ OH Carry\/Side
\nMin 6: Banded Shoulder Stretch<\/p>\n

Friday 3\/1<\/h3>\n

Open WOD 24.1<\/p>\n

Saturday 3\/2<\/p>\n

Will be programmed 3\/1.<\/p>\n","protected":false},"excerpt":{"rendered":"

Monday 2\/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s\/35’s) Min 2: 10 TTB Min 3: 15\/12 Cal Bike Min 4: Rest Elite: 18\/15 cal bike, 5 BMU Silver: 40\/30lbs, 12\/9 Calorie Bike, Hanging Knee Raises Bronze: BW Step-Overs, Candlesticks Tuesday 2\/27 “STRENGTH” EMOM 10 Min 1: 5 Bench Press Min 2: … Read more<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[11],"tags":[],"_links":{"self":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2911"}],"collection":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/comments?post=2911"}],"version-history":[{"count":1,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2911\/revisions"}],"predecessor-version":[{"id":2914,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/posts\/2911\/revisions\/2914"}],"wp:attachment":[{"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/media?parent=2911"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/categories?post=2911"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trainwaco.com\/wp-json\/wp\/v2\/tags?post=2911"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}