WODS 11/10/25
- Train Waco
- Nov 9
- 2 min read
Updated: Nov 10
Monday 11/10
"STRENGTH"
Back Squat
Every 2:15 x 7 Sets:
6 x 3 @ 75%
1 x 3+ @ 75%
"CONDITIONING"
4 Sets:
15 Wall Balls (20/14)
15 KBS (53/35)
15 Box Jumps w/ SD (24/20)
60 Double Unders
15 Burpees
15 Hang Power Snatches (75/55)
REST 3:00 between sets
*SCORE IS SLOWEST SET*
Tuesday 11/11
"STRENGTH"
Shoulder Press
Every 2:15 x 7 Sets:
6 x 3 @ 75%
1 x 3+ @ 75%
"CONDITIONING"
Each For Time
1000m Row
1 Round of Cindy
REST 3:00
750m Row
2 Rounds of Cindy
REST 2:00
500m Row
3 Rounds of Cindy
REST 1:00
250m Row
4 Rounds of Cindy
Wednesday 11/12
"CONDITIONING"
Teams of 2
10 Rounds For 90 Seconds Work / 30 Seconds Rest
Partner 1
8 Alternating Dumbbell Power Clean (pick load)
8 Single Dumbbell Walking Lunges (Any Hold)
8 Plate/Dumbbell Abmat Sit-ups
Partner 2
Max Calorie Row / Bike
"FINISHER"
5 Minutes Max Arm Turkish Getups
(Pick Load) / (Alternate Partners Each Rep)
Thursday 11/13
"STRENGTH"
Deadlift
Every 2:15 x 7 Sets:
6 x 3 @ 75%
1 x 3+ @ 75%
"CONDITIONING"
AMRAP 12 minutes:
9 Handstand Push-ups
3 Front Squats (205/145)
9 Bar Facing Burpees
3 Bar Muscle-Ups
Friday 11/14
"STRENGTH"
Bench Press
Every 2:15 x 7 Sets:
6 x 3 @ 75%
1 x 3+ @ 75%
"CONDITIONING"
Every Minute on the Minute for 16 Minutes
Min 1: Max Hold Bar Hang
Min 2: Max Cal Bike
Min 3: Max Abmat Sit-ups
Min 4: Max Shuttle Run
Saturday 11/15
"CONDITIONING"
"CHAD"
For Time:
1000 Box Step-ups (20")
If you have a ruck, wear it. (45/35)
Performance:
Half "Chad"
500 Box Step-ups (20/16")
Team Version
Teams of 2
400 Box Step Ups
Alternating Every Box Step Up
Every 100 Step-ups, Run 400m Together
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