WODS 4/6/26
- Train Waco
- Apr 6
- 1 min read
Monday 4/6
"STRENGTH"
EMOM x 10 minutes:
O: 6 Bench Press
E: 8 Dbl. KB/DB Bent Over Rows
"CONDITIONING"
5 Sets:
AMRAP 3 minutes:
7 Burpee Pull-ups
14 Calorie Row
25ft. Single Arm DB/KB Overhead Lunge
REST 2:00
*Pick up where you left off each AMRAP
Tuesday 4/7
"STRENGTH"
In 12 minutes complete:
3 x 10 Back Squats
"CONDITIONING"
5 Sets of 1:00 Each Station:
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (24/20)
REST
Wednesday 4/8
"CONDITIONING"
Teams of 2. Trade Rounds.
10 Rounds for Time:
10 Calorie Bike
5 Deadlifts (225/185)
REST 5:00
10 Rounds for Time:
10 Calorie Row
10 Bar Facing Burpees
REST 5:00
10 Rounds for Time:
2 Shuttle Runs
Thursday 4/9
"CONDITIONING"
Benchmark: Cindy
AMRAP 20 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
REST 5:00
AMRAP 7 minutes for Quality:
250m Row
1 Farmer's Carry (d/b = 1)
6 Box Step Overs
Friday 4/10
"STRENGTH"
EMOM x 10 minutes:
2 Hang Clean Pulls + 1 Hang Power Clean
"CONDITIONING"
For Time:
2k Row
100 Double Unders
4k Bike
Saturday 4/11
"CONDITIONING"
Teams of 2.
Minutes 0-6 (Together)
800m Run
Minutes 6-7
REST
Minutes 7-17 (Trade Reps)
50 Calorie Row
50 Thrusters (95/65)
Minutes 17-18
REST
Minutes 18-24 (Together)
800m Run
Minutes 24-25
REST
Minutes 25-35
50 Calorie Row
50 Burpees
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