WODS 4/27/26
- Train Waco
- Apr 26
- 1 min read
Monday 4/27
"STRENGTH"
Every 2:00 x 5 Sets:
3 Clean Pulls @ +100% of Clean
"CONDITIONING
5 Rounds for Time:
12 Thrusters (115/75)
9 Strict Pull-ups
6 Shuttle Runs (d/b = 1)
Tuesday 4/28
"CONDITIONING"
Benchmark: The Ghost
6 Rounds of 1:00 per station:
Row Calorie
Burpee
Double Under
Rest 1:00
Wednesday 4/29
"CONDITIONING"
Teams of 2. Trade every minute.
AMRAP 20 minutes:
12 Calorie Bike
12 Back Squats (185/125)
24 Push-ups
24 Box Jumps (24/20)
REST 5:00
Coach's Choice
Thursday 4/30
"CONDITIONING"
AMRAP 7 minutes:
1-2-3-4-5..Shuttle Runs (d/b = 1)
5-10-15-20...Kettlebell Swings (53/35)
REST 3:00
AMRAP 7 minutes:
100-200-300-400..Meter Row
5-10-15-20...Push Press (95/65)
REST 3:00
AMRAP 7 minutes:
10-20-30-40-50...Single Unders
5-10-15-20...Abmat Sit-ups
Friday 5/1
"STRENGTH"
In 10 minutes:
Build to a 2-rep Power Clean (+1.5x WOD weight)
"CONDITIONING"
Benchmark: Open 11.5
AMRAP 20 minutes:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)
Saturday 5/2
"CONDITIONING"
Teams of 2. Trade Reps. Run Together.
AMRAP 15 minutes:
50 Push-ups
100 Air Squats
400m Run
REST 5:00
AMRAP 15 minutes:
500m Row
100 Reverse Lunges
50 Burpees
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