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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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