WODS 5/26/25
- Train Waco
- May 25
- 3 min read
Monday 5/26
"CONDITIONING"
"MURPH"
For Time:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Performance:
Run 1 Mile
3/4 Murph, Unpartitioned, No Vest
Fitness:
Run 1200m
1/2 Murph, Unpartitioned
Scale pullups and pushups as needed
Teams of 2 or 3:
Run Together
Split Reps for RX, Performance, Fitness
Scale pullups and pushups as needed
Tuesday 5/27
"CONDITIONING"
As Many Rounds As Possible in 5 Minutes:
10/7 Cal Bike
30 Double Unders / Single Unders
Rest 2 Minutes
As Many Rounds As Possible in 5 Minutes:
10 Kettlebell Swings (Pick Load)
20 Abmat Sit-ups
Rest 2 Minutes
As Many Rounds As Possible in 5 Minutes:
10/7 Cal Row
10 Walking Lunge Steps
"FINISHER"
10 Minutes of Coach Led Mobility:
R: 30 Seconds Per Position
3-Way Banded Hamstring Stretch
L: 30 Seconds Per Position
3-Way Banded Hamstring Stretch
R: 30 Seconds Per Position
4-Way Banded Shoulder Stretch
L: 30 Seconds Per Position
4-Way Banded Shoulder Stretch
R: 30 Seconds Couch Stretch
L: 30 Seconds Couch Stretch
Wednesday 5/28
"CONDITIONING"
Teams of 2
Complete as many rounds as possible in 25 mins of:
75/50 Bike Calories
35 Lateral Box Step Overs (20/16)
15 x 120ft Shuttle Runs (60 Ft Forward + 60 Ft Backpedal)
"FINISHER"
3 Rounds for Quality:
10 Good Barbell Mornings
15 Double Calf Raises (Floor)
20R/20L Standing Teapots
HYBRID STRENGTH
A) Hang Clean
3 @ 50%
5 sets 2 @ 60-80%
B) Split Jerk
6 sets 2 @ by feel
C) Pause Front Squat
5 sets 3 @ 60-70%
D) 3 rounds for quality
8 Barbell Rollouts
10 Bent Over Rows
Thursday 5/29
"CONDITIONING"
4 Rounds: Each for Time
Every 5 Minutes on the Minute
500/400m Row
20 Kettlebell Swings (53/35)
15 Hanging Knee Raises
*Rest Remainder of Time
"SKILL"
4 Rounds
Every 2 Minutes on the Minute
30/20 Second Handstand /Pike Hold
30/20 Hollow Body/Bent Knee Rocks
"FINISHER"
10 Minutes of Coach Led Mobility
1 Minute Cobra/Sphinx
2 Minute R Spiderman Lunge
2 Minute L Spiderman Lunge
1 Minute R Seated Saddle w/ Archer Arms
1 Minute L Seated Saddle w/ Archer Arms
2 Minutes Bottom of Squat Hold
1 Minute Forward Fold
Friday 5/30
"STRENGTH"
In 15 Minutes, Build to A Heavy Hang Power Clean
Minute 0-6 Build Up to Opening Weight
Minute 6: 5 Hang Power Cleans
Minute 8: 4 Hang Power Cleans
Minute 10: 3 Hang Power Cleans
Minute 12: 2 Hang Power Cleans
Minute 14: 1 Hang Power Clean
"CONDITIONING"
For Time:
21-15-9
Cleans (135/95)
Ring Dips
Performance:
(115/85)
Fitness:
Hang Power Clean (95/65)
Box Dips
"FINISHER"
3 Rounds for Quality:
10 Seated Dumbbell Press
10 Forward Plate Raises
10 Plate Bent Over Rows
Saturday 5/31
"CONDITIONING"
Teams of 2
2 Rounds for Time (Cap 30)
8 x 120ft Double Kettlebell Farmer Carry (45/35)
400m Run (Together)
50 Medball Walking Lunge Steps (#20/14 or 14/8)
800m Row
50 Wall Balls (#20/14 or 14/8) (10'/9')
1600m Bike
50 Medball Partner Sit-ups (#20/14 or 14/8)
*Run together, split all other reps
"FINISHER"
21-15-9
Banded Hammer Curls
Banded Tri Press Downs
HYBRID STRENGTH
A) Snatch Balance
5 sets 2 @ 45-75% of best snatch
B) Snatch
Build to a heavy single for the day
C) 1 1/4 Back Squat
5 sets 3 @ by feel
D) 3 rounds for quality
20 Dead Bugs
10/10 Kickstand RDLs
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