WODS 10/13/25
- Train Waco
- Oct 11
- 2 min read
Monday 10/13
"STRENGTH"
Back Squat
Every 3:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
"CONDITIONING"
5 Sets of 2:00 on / 2:00 off:
1 Bear Complex + Max Effort Bar Facing Burpees
Bear Complex
5 Unbroken Sets of the Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rx’d: 155/105 lbs.
Performance: 115/75 lbs.
Fitness: 95/65 lbs.
*Complex can be performed as a Power Clean + Front Rack Thruster + Back Rack Thruster
Tuesday 10/14
“STRENGTH”
Shoulder Press
Every 3:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
AMRAP 6 minutes:
6 Box Jumps (24/20)
6 Chest to Bar Pull-ups -or- 3 Bar Muscle-Ups
REST 2:00
AMRAP 6 minutes:
6 Box Jumps (24/20)
6 Handstand Push-ups
Wednesday 10/15
“CONDITIONING”
Teams of 2. You Go - I Go.
4 Rounds for Time:
10 Russian Kettlebell Swings (AHAP)
10 Kettlebell Overhead Walking Lunges (Same)
3 x Shuttle Runs (D/B = 1)
20 Abmat Sit-ups
1 Kettlebell Farmer’s Carry (Same) (D/B = 1)
REST 2:00
P1: 10 Russian KBS
P2: 10 Russian KBS
P1: 10 KB OH Walking Lunges
P2: 10 KB OH Walking Lunges
…continue until all movements have been completed
Thursday 10/16
“STRENGTH”
Deadlift
Every 3:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
AMRAP 14 minutes:
7 Sumo Deadlift High Pull (75/55)
14 Box Step-Ups (24/20)
21/18 Calorie Bike
Friday 10/17
“STRENGTH”
Bench Press
Every 3:00 x 5 Sets:
4 x 5 @ 70%
1 x 5+ @ 70%
“CONDITIONING”
6 Rounds:
1:00 1 Burpee + Max Meter Row
:30 REST
1:00 5 Second Handstand Hold + Max Double Unders
:30 REST
Each Round:
Add 1 Burpee and 5 Seconds to the Handstand Hold
Saturday 10/18“CONDITIONING”
Teams of 2.
Part 1:
4 x 200m Relay Run (Alternate Runs)
60 Wall Balls (Trade as Needed)
REST 3:00
Part 2:
4 x 500m Relay Row (Alternate Rows)
50 Toes to Bar (Trade as Needed)
REST 3:00
Part 3:
4 x 1000m Relay Bike
40 Shoulder to Overheads (95/65) (Trade as Needed)
Comments