WODS 5/11/26
- Train Waco
- May 10
- 1 min read
Monday 5/11
"CONDITIONING"
For Time:
10-20-30-40-50 Alt. DB Snatches (53/35)
15 Burpee Box Jump Overs (24/20)
(Time Cap: 20 minutes)
REST 5:00
Coach's Choice
Tuesday 5/12
"CONDITIONING"
5 Sets:
AMRAP 3 minutes:
250m Row
9 Goblet Squats (53/35)
9 Toes to Bar
18 Double Unders
REST 1:00
REST 5:00
3 Sets:
1:00 Single DB/KB Farmer's Carry (R)
REST 1:00
1:00 Single DB/DB/KB Farmer's Carry (L)
REST 1:00
Wednesday 5/13
"STRENGTH"
EMOM x 10 minutes:
2 Hang Power Cleans
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 20 minutes:
100 Calorie Bike
100 Walking Lunges
100 Abmat Sit-ups
100 Push-ups
100 Wall Balls (20/14)
Thursday 5/14
"STRENGTH"
Every 2:00 x 5 Sets:
5 Bench Press
"CONDITIONING"
5 Rounds for Time:
15 Push Press (95/65)
15 Box Jumps (24/20)
Friday 5/15
"STRENGTH"
In 12 minutes:
Build to a heavy 2-rep Deadlift
"CONDITIONING"
3 Sets:
8 Deadlifts @ 80% from above
2:00 Max Meter Row
REST 2:00
REST 5:00
3 Sets:
4 Squat Cleans @ 80% of Deadlift
2:00 Max Death by Shuttle Run + Burpee
REST 2:00
Death by Shuttle Run (d/b = 1) + Burpee:
1 Run + 1 Burpee
1 Run + 2 Burpees
1 Run + 3 Burpees...etc.
Saturday 5/16
"CONDITIONING"
Teams of 2.
For Time:
800m Run (Together)
20 Rounds: (Trade Rounds)
7 Pull-ups
14 Push-ups
21 Air Squats
800m Run (Together)
Comments