WODS 5/12/25
- Train Waco
- May 11
- 2 min read
Monday 5/12
"STRENGTH"
In 15 Minutes:
5 Bench Press @ 65%
5 Bench Press @ 75%
3 Bench Press @ 85-90%
1+ Bench Press @ 95-97%
"CONDITIONING"
Complete For Time:
20 Hand Release Pushups
35 Pullups
150 Double Unders
REST 2 Minutes
150 Double Unders
35 Pullups
20 Hand Release Pushups
Competitor: Chest to Bar Pullups
Performance: 100 Single Unders
Fitness 20 Ring Rows / 150 Single Unders
"FINISHER"
3 Rounds
15 Weighted Hip Thrusts
10 Russian Kettlebell Swings
Tuesday 5/13
"STRENGTH"
In 15 Minutes:
5 Front Squat @ 65%
5 Front Squat @ 75%
3 Front Squat @ 85-87%
1+ Front Squat @ 95-97%
"CONDITIONING"
3 Rounds For Time
15 Power Cleans (135/95)
50 Air Squats
Competitor (185/125) / 75 Air Squats
Performance (115/75)
Fitness (75/55) / 35 Air Squats
"FINISHER"
4 Sets:
AMRAP 1:30
20/15 Calorie Row
- With time remaining:
Max Rep No Push-up Burpee Box Jump (20/16)
Rest 1:30
Wednesday 5/14
"CONDITIONING"
Teams of 2
"Shinners"
AMRAP 25 mins
30 Burpees
1000m Row
30 American Kettlebell Swings (53/35)
One Person Working at a Time/Split as Needed
Competitor (70/53)
Fitness:
20 Burpees
750m Row
20 Kettlebell Swings (45/25)
"FINISHER"
3 Rounds
20 Banded Tricep Press Downs
15 Barbell Curls
HYBRID STRENGTH
A) Clean & Jerk
2 @ 50%
2 @ 60%
2 @ 70%
4 sets 1 @ 75-90%
B) EMOM 20 min
- 3 Back Squats (60-75%)
- 3 Power Jerks (50-60%)
C) Barbell Rollouts
3 sets 8
Thursday 5/15
"STRENGTH"
In 15 Minutes:
5 Strict Press @ 65%
5 Strict Press @ 75%
3 Strict Press @ 85-87%
1+ Strict Press @ 95-97%
"CONDITIONING"
Part A:For Time (Cap 6)
20-15-10-5
Wallballs (20/14) (10/9)
Bike Cals
Rest 3 Minutes
Part B: For Time (Cap 6)
20-15-10-5
Alternating Dumbbell Snatch (50/35)
Abmat Sit-ups
Performance: WB (14/10) / DB (35/25)
Fitness: WB (10/8) (9ft) / DB (25/15)
"FINISHER"
10/10 Kettlebell Around the world
30 Alternating Laying Heel Taps
Friday 5/16
"STRENGTH"
In 15 Minutes:
5 Deadlift @ 65%
5 Deadlift @ 75%
3 Deadlift @ 85-87%
1+ Deadlift @ 95-97%
"CONDITIONING"
5 Rounds For Time
7 Deadlifts (315/205)
6 Shuttle Run (d/b=1)
5 Deficit Handstand Pushups (2x45/1x45)
Rest 1 Minute
Performance: (275/165)/Standard HSPU
Fitness: (185/105) / Pike/Box HSPU
"FINISHER"
3 Rounds
120 Ft Right + 120 Ft Left
Single Arm Dumbbell Farmer Carry
10 Alternating Goblet Hold Step Back Lunges
Saturday 5/17
"CONDITIONING"
Teams of 2
AMRAP 30
400m Run
10 Toes to Bar
500m Row
20 Shoulder to Overhead (95/65)
1000m Bike
30 Plate Overhead Walking Lunge Steps (45/25)
Run Together / Split Reps & Distances
Fitness:
Hanging Knee Raises
Box Pike Walks
(75/55)
Single Dumbbell Overhead Walking Lunge (25/15)
Run Together / Split Reps & Distances
HYBRID STRENGTH
A) Snatch Push Press + Overhead Squat
6 sets (2+3) @ by feel
B) Hang Snatch (below knee)
3 @ 45%
2 @ 55%
2 @ 65%
3 sets 2 @ 70%
C) EMOM 12 (alternating)
- 10 Strict Toes to Bar/Leg Raise/Knee Raise
- 10 DB Strict Press
- 20 Alternating Bird Dogs
- 120ft double KB Farmer Carries (heavy)
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