WODS 5/19/25
- Train Waco
- May 18
- 2 min read
Monday 5/19
"STRENGTH"
In 22 Minutes:
Build to 1 Rep Max Front Squat
as 5-4-3-2-1...
Then Complete:
3x6 Front Squat @ 60/65/70%
"CONDITIONING"
As Many Rounds in 16 Minutes:
10 Box Jump Overs (24/20")
10 60Ft Shuttle Runs (D+B=1)
1x Max Set of Unbroken Pullups For Reps
Fitness:
10x Jumping Pull Ups / Ring Rows
"FINISHER"
Accumulate 50 V-Ups
Tuesday 5/20
"STRENGTH"
In 22 Minutes:
Build to 1 Rep Max Standing Strict Press
as 5-4-3-2-1...
Then Complete:
3x6 Standing Strict Press @ 60/65/70%
"CONDITIONING"
5 Rounds:
1min Max Meter Row
30 Seconds Rest
1min: 6x Clean & Jerk (pick load)
30 Seconds Rest
Fitness:
Hang Clean & Shoulder to Overhead (pick load)
"FINISHER"
Accumulate 3 Mins Plank Hold
Wednesday 5/21
"CONDITIONING"
Teams of 2
As Many Rounds As Possible in 25 Minutes:
60 Bike Cals
50 American Kettlebell Swings (50/35)
40 Weighted Box Step Overs (#50/35) (24/20")
30 Abmat Sit-ups
Performance:
Russian Kettlebell Swings (35/25)
Alternating Hang Dumbbell Snatch (35/25)
Fitness:
50-40-30-20
Russian Kettlebell Swings (35/25)
Alternating Hang Dumbbell Snatch (25/15)
"FINISHER"
3 Rounds for Quality
10 / 10 Half Kneeling Banded Paloff Press
10 Seated Banded Rows - Pause 2sec @ Sternum
HYBRID STRENGTH
A) Snatch Balance
5 sets 2 @ 45-75% of best snatch
B) 3 Position Snatch
5 sets of 1 (Hip, Above knee, full)
C) EMOM 12 minutes (alternating)
- 5 Snatch Pulls @ 80-90%
- 120ft Heavy KB Farmer Carries
- 10 DB Pullover Crunch
Thursday 5/22
"STRENGTH"
In 22 Minutes:
Build to 1 Rep Max Deadlift
as 5-4-3-2-1...
Then Complete:
3x6 Deadlift @ 60/65/70%
"CONDITIONING"
For Time: (Cap 17 Minutes)
100 Double Unders
40 Toes to Bar
30 Deadlifts (185/125)
100 Double Unders
30 Toes to Bar
20 Deadlifts (185/125)
100 Double Unders
20 Toes to Bar
10 Deadlifts (185/125)
Performance:
75 Double / Single Unders
(155/105)
Fitness:
50 Single Unders
(115/85) 20-15-10 Deadlifts
30-25-20 Hanging Knee Raise
"FINISHER"
5 Mins Easy Bike
Friday 5/23
"STRENGTH"
In 22 Minutes:
Build to 1 Rep Max Bench Press
as 5-4-3-2-1...
Then Complete:
3x6 Bench Press @60/65/70%
"CONDITIONING"
As Many Rounds As Possible in 14 Minutes:
30 Air Squats
20 Hand Release Pushups
10 Shoulder to Overhead (115/75)
Competitor: (165/105)
Performance: (95/65)
Fitness:
20 - 15 - 10
Scaled HR/ Pushup
(75/55)
"FINISHER"
Accumulate 25 Barbell Rollouts
Saturday 5/24
"CONDITIONING"
Teams of 2
10 Rounds (Part A + B)
Part A:
In 2 Minutes Complete
90 Seconds Row
And 5 Burpees
Part B:
In 2 Minutes Complete
90 Seconds Bike
10 Alternating Dumbbell Snatch (#50/35)
Partners Rotate A/B every 2 Minutes
*Both Partners Working
HYBRID STRENGTH
A) Power Clean + Push Press
5 sets (2+2) up to 70%
B) Clean & Jerk
2 @ 70%
2 @ 75%
5 sets 1 up to a heavy for the day
C) 3 rounds for quality
3 Clean Pulls @ 90-100%
20 GHD Sit-ups/Hanging Knee Raises
120ft Waiter Walk - left
120ft Waiter Walk - right
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