WODS 4/13/26
- Train Waco
- Apr 10
- 1 min read
Updated: Apr 14
Monday 4/13
"STRENGTH"
In 10 minutes:
Heavy Power Clean
REST 2:00
Every :30 x 10 Sets:
1 Power Clean @ 75-85% from above
"CONDITIONING
For Time:
21-15-9
Push Jerk (135/95)
Back Squat (135/95)
Pull-up
Tuesday 4/14
"CONDITIONING
3 Rounds of 1:00 each station:
Wall Balls (20/14)
Burpees
Box Jumps (24/20)
Walking Lunges
Calorie Row
REST
REST 5:00
For Time:
100 Abmat Sit-ups
Wednesday 4/15
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 10 minutes:
30 Calorie Bike
30 Handstand Push-ups
REST 3:00
AMRAP 10 minutes:
30 Calorie Bike
30 Single DB/KB Box Step Overs (50/35)
REST 3:00
In 10 minutes:
3RM Bench Press
Thursday 4/16
"CONDITIONING"
2 Rounds for Time:
1500m Row
150 Double Unders
75 Kettlebell Swings (53/35)
REST 5:00
With time remaining:
Mobility Cool Down
Friday 4/17
"STRENGTH"
EMOM 12 minutes:
1st Minute: 10 Front Squats
2nd Minute: 12 Single Arm KB/DB OH Lunges
3rd Minute: 20 Abmat Sit-ups
"CONDITIONING"
5 Rounds for Time:
6 Shuttle Runs (d/b = 1)
12 Toes to Bar
6 Squat Cleans (155/110)
Saturday 4/18
"CONDITIONING"
Teams of 2. Trade Reps. Run Together.
AMRAP 33 minutes:
150 Wall Balls (20/14)
150 Push Press (75/55)
1-Mile Run
150 Deadlifts (75/55)
150 Push-ups
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