WODS 10/27/25
- Train Waco
- Oct 26
- 2 min read
Monday 10/27
"STRENGTH"
Back Squat
Every 2:30 x 6 Sets:
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 5+ @ 85%
"CONDITIONING"
4 Sets:
1:30 Max Meter Bike
REST :30
1:30 Max Rounds of 3 Burpees + 10 Sit-ups
REST :30
Tuesday 10/28
"STRENGTH"
Shoulder Press
Every 2:30 x 6 Sets:
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 5+ @ 85%
"CONDITIONING"
AMRAP 11 minutes:
3-6-9-12...etc.
Alternating Dumbbell Snatch (50/35)
Toes to Bar
After each round* complete 1 D+B Shuttle Run
Wednesday 10/29
"CONDITIONING"
Teams of 2. Trade Rounds.
AMRAP 8 minutes:
10 Wallballs (20/14)
25 Double Unders
REST 3:00
AMRAP 10 minutes:
10 (5/5) Single Arm DB/KB Thruster (53/35)
30 ft. Walking Lunge Steps (half rig)
REST 3:00
AMRAP 12 minutes:
10/7 Cal Row
60ft R/60ft L Single Arm DB/KB OH Carry (53/35)
Thursday 10/30
"STRENGTH"
Deadlift
Every 2:30 x 6 Sets:
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 5+ @ 85%
"CONDITIONING"
7 Rounds for Time:
7 Burpees to Target
7 Hang Power Cleans (135/95)
7 Box Jumps (30/24")
Friday 10/31
"STRENGTH"
Bench Press
Every 2:30 x 6 Sets:
1 x 5 @ 50%
1 x 3 @ 60%
1 x 2 @ 70%
1 x 1 @ 75%
1 x 1 @ 80%
1 x 5+ @ 85%
"CONDITIONING"
Every 2 minutes for 20 minutes, alternate between:
15/12 Cal Row
Max Rounds/Reps of Cindy
Saturday 11/1
"CONDITIONING"
Teams of 2
As Many Rounds as Possible 22
20 Thrusters (95/65)
20 Shoulder to Overhead
20 Front Squats
20 Hang Snatch
*Split Reps as Needed
After Each Movement Both Partners Run 200m
Comments