WODS 11/17/25
- Train Waco
- Nov 16
- 2 min read
Monday 11/17
"PRIMER"
EMOM 6 minutes:
O: :45 Max Calorie Row
E: 3 Burpees Over Rower + 5 Hang Power Clean + Front Squat + Press (45/35)
"STRENGTH"
Shoulder Press
Every 2:15 x 7 Sets:
1 x 1 @ 70%
1 x 1 @ 78%
4 x 3 @ 83%
1 x 3+ @ 83%
"CONDITIONING"
3 Rounds
3 Minutes of Work / 1 Minute of Rest:
1-1-2-2-3-3-4-4-5-5...
Burpee Box Jump Over
Hang Power Clean (135/95)
*Start each round where you left off
Tuesday 11/18
"PRIMER"
AMRAP 4 minutes
2 x 120ft. Shuttle Sprints
10 Air Squats
10 Arms Across to Jumping Jacks
Rest 2 Mins
DU Interval
4 x 1:00/:30
"STRENGTH"
Back Squat
Every 2:15 x 7 Sets:
1 x 1 @ 70%
1 x 1 @ 78%
4 x 3 @ 83%
1 x 3+ @ 83%
"CONDITIONING"
5 Rounds for Time:
20/15 Cal Bike
10 Chest to Bar Pull-ups
Wednesday 11/19
"PRIMER"
3 Sets:
:45 10m Shuttle Sprints
:15 REST
:45 5 Wall Balls + 5 Toe to Jumping Jacks
Rest 3 Minutes
BFB Interval
4 x :30/:30
"CONDITIONING"
Teams of 2
4 Rounds Each for Time
Person 1: 30 Abmat Sit-ups
Person 2: 500m Row
Person 1: 60/60ft KB Overhead Carry
Person 2: 60/60ft KB Overhead Carry
Person 1: 500m Row
Person 2: 30 Abmat Sit-ups
Rest 2 Minutes
Thursday 11/20
"PRIMER"
AMRAP 5 minutes
5 Push-ups
7 Wallball to Ground to Overhead
9 BB Bent Over Row
"STRENGTH"
Bench Press
Every 2:15 x 7 Sets:
1 x 1 @ 70%
1 x 1 @ 78%
4 x 3 @ 83%
1 x 3+ @ 83%
"CONDITIONING"
3 Rounds of 1:00 on / 1:00 off each set:
Set 1: 10/8 Calorie Row + ME Thrusters (95/65)
Set 2: 10/8 Calorie Row + ME Push Press (95/65)
Set 3: 10/8 Calorie Row + ME Toes to Bar
Friday 11/21
"PRIMER"
3 Sets:
:30 Medball SDHP
:30 Single Unders
:30 Medball Good Mornings
:30 Kang Squats
"STRENGTH"
Deadlift
Every 2:15 x 7 Sets:
1 x 1 @ 70%
1 x 1 @ 78%
4 x 3 @ 83%
1 x 3+ @ 83%
"CONDITIONING"
AMRAP 20 minutes:
60 Double Unders
10 Hand Release Push Ups
50 Ft Walking Lunge Steps
3 Wall Walks
Saturday 11/22
"PRIMER"
400m Run
Rest 1 Minute
EMOM 6 minutes
O: 10 KBS + 5 No Pushup Burpees
E: 10 KB Goblet Squats + 5 V-Ups
"CONDITIONING"
Teams of 2
As Many Rounds as Possible In 24 minutes
5 Cal Row
5 Wallballs (20/14) (10/9)
200m Run
10 Cal Row
10 Wallballs (20/14) (10/9)
200m Run
15 Cal Row
15 Wallballs (20/14) (10/9)
200m Run
20 Cal Row
20 Wallballs (20/14) (10/9)
200m Run
*Add 5 Calories & 5 Reps Per Round Until Time Expires
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