WODS 4/21/25
- Train Waco
- Apr 20
- 3 min read
Monday 4/21
"STRENGTH"
In 12 Minutes:
5 Front Squat @ 40%
5 Front Squat @ 50%
5 Front Squat @ 60%
"CONDITIONING"
5 Rounds Each For Time:
12 Chest-to-bar Pull-Ups
12 Wallballs (20/14) (10/9)
12 Box Jumps (24/20)
Rest 2 Minutes
Performance:
Pullups or Jumping Pullups
Wallballs (10/8) (9')
Fitness: 8-8-8
Ring Rows or Barbell Bent Over Rows
Wallballs (10/8) (9')
Box Jumps (16/12) / Step Ups (20/16)
"FINISHER"
Banded 4-Way Shoulder Stretch Right / Left
30-60seconds Per Position / Per Side
Couch Stretch Right/Left
60-90 Seconds Per Side
Tuesday 4/22
"STRENGTH"
In 12 Minutes:
5 Strict Press @ 40%
5 Strict Press @ 50%
5 Strict Press @ 60%
"CONDITIONING"
For Time:
20 Shuttle Run 120ft (D+B)
25 Push Press (95/55)
15 Shuttle Run 120ft (D+B)
20 Push Press (95/65)
10 Shuttle Run 120ft (D+B)
15 Push Press (95/65)
5 Shuttle Run 120ft (D+B)
Competitor: (115/85)
Fitness: (75/55)
Run Sub: Cal Row
"FINISHER"
Banded 3-Way Hamstring Stretch Right / Left
30-60seconds Per Position / Per Side
Cat / Cow Stretch Alternating
60-90 Seconds
Thread The Needle Right/Left
60-90 Seconds
Wednesday 4/23
"CONDITIONING"
Teams of 2
Part A
5 Rounds Each For Time:
1000/750m Bike
10 Squat Jumps
Partner A Completes While B Rests
Partner B Completes While A Rests
1 Round = Both Partners Complete Working Set
Rest 3-5 Minutes Between Part A & B
Part B
AMRAP 14 Mins
160 Ft Double Kettlebell Farmers Carry
120 Ft Walking Plate Lunges
60 Ft Burpee Broad Jump / Bear Crawl
(Alternating Movements or Split As Need)
"FINISHER"
3 Rounds For Quality
20 Banded Hammer Curls
15 Seated Plate Tricep Extensions
HYBRID STRENGTH
A) High Hang Snatch
6 sets 3 @ by feel
B) Snatch
Build to heavy single for the day
C) EMOM 18 (alternating)
- 3 Snatch Pulls (90-100%)
- 10/10 Bottoms Up KB Press
- 20 Russian Twists
Thursday 4/24
"STRENGTH"
In 12 Minutes:
5 Deadlift @ 40%
5 Deadlift @ 50%
5 Deadlift @ 60%
"CONDITIONING"
Every 4 Minutes for 12 Minutes
1 Set of Complex
4 Deadlifts
3 Cleans
2 Front Squats
1 Split or Push Jerk
Rest Remainder of Time
Then:
Every 4 Minutes for 12 Minutes
1 min: Max Handstand / Pike Pushups
Rest Remainder of Time
"FINISHER"
Quad Ped Thoracic Rotation
30-60seconds Per Position / Per Side
Seated Saddle
60-90 Seconds
Seated Saddle w/ Archer Arms (Band If Needed)
60-90 Seconds / Per Side
Friday 4/25
"STRENGTH"
In 12 Minutes:
5 Bench press @ 40%
5 Bench press @ 50%
5 Bench press @ 60%
"CONDITIONING"
Part A:
10 Rounds
1 Min Row Max Cals
1 Min Rest
Rest 3 Minutes Between Part A & B
Part B:
5 Rounds Alternating Between
Even: 20 Seconds L-Hang / Hanging Knee Tuck
Odd: 30 Seconds Max Hollow Body Rocks
"FINISHER"
Alternating Bird Dogs
60-90 Seconds
Sphinx / Cobra Stretch
60-90 Seconds
Dragon / Lizard Strech
60-90 Seconds /Per Side
Saturday 4/26
"CONDITIONING"
Teams of 2 or Individual
For Time:
Run 800m
50 Pullups
100 Pushups
150 Air Squats
Run 800m
Team: Run Together Switch As Needed
Individual: Partition Any Way
Fitness:
600m Run
35 Pullups / Ring Rows
75 Pushups / Box Leaning Pushups
100 Air Squats
600m Run
HYBRID STRENGTH
A) Clean Pull Under
5 sets 3 @ by feel
B) Clean
Build to a heavy single for the day
C) EMOM 12 (alternating)
- 3 Jerk Balance (light)
- 2 Split Jerk @ 60-80%
D) Front 1 1/4 Squat
5 sets 3 @ 60-70%
E) 25 GHD Sit-ups/25 GHD Back Extensions
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