WODS 5/4/26
- Train Waco
- May 3
- 1 min read
Monday 5/4
"STRENGTH"
In 15 minutes:
Build to a heavy 1-rep Back Squat
"CONDITIONING"
5 Rounds for Time:
500m Row
5 Back Squats (275/185)
Tuesday 5/5
"CONDITIONING"
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Good Mornings/RDL (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders
Wednesday 5/6
"CONDITIONING"
Teams of 2.
AMRAP 10 minutes (Trade Rounds)
12 Calorie Bike
12 Push-ups
REST 3:00
AMRAP 10 minutes (Trade Rounds)
2 Shuttle Runs (d/b = 1)
4 Clean and Jerks (155/105)
REST 3:00
AMRAP 10 minutes (Trade Reps)
24 Calorie Bike
24 Push-ups
4 Shuttle Runs (d/b = 1)
8 Clean and Jerks (155/105)
Thursday 5/7
"CONDITIONING"
3 Rounds for Time:
1k Row
30 Wall Balls (20/14)
"STRENGTH"
3 Sets:
1:00 Max Single DB/KB Suitcase Box Step-ups (R)
REST 1:00
1:00 Max Single DB/KB Suitcase Box Step-ups (L)
REST 1:00
Friday 5/8
"STRENGTH"
In 12 minutes, build to a heavy Deadlift
"CONDITIONING"
Every 1:30 x 6 Sets:
1: 6 Deadlifts + 2 Bar Facing Burpees
2: 5 Deadlifts + 4 Bar Facing Burpees
3: 4 Deadlifts + 6 Bar Facing Burpees
4: 3 Deadlifts + 8 Bar Facing Burpees
5: 2 Deadlifts + 10 Bar Facing Burpees
6: 1 Deadlift + 12 Bar Facing Burpees
(Deadlifts at weight from above)
REST 5:00
AMRAP 10 minutes:
1-2-3-4-5...etc. Bar Muscle-Ups
10-20-30-40-50...Double Unders
Saturday 5/9
"CONDITIONING"
Teams of 2. Run together. Trade Reps.
For Time:
400m Run
100 Push-ups
200 Air Squats
800m Run
100 Push Press (75/55)
200 Walking Lunges
400m Run
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