WODS 11/3/25
- Train Waco
- Nov 2
- 2 min read
Monday 11/3
"PRIMER"
AMRAP 5 minutes
7 Pass Throughs
7 Ring Rows
7 Plate Front Squats (pick load)
7 Plate Sit-ups
"STRENGTH"
Shoulder Press
Every 1:30 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
Teams of 2. Trade Reps.
4 Sets:
AMRAP 5 minutes:
500m Row:
with time remaining, AMRAP:
45 Double Unders
35 Wall Balls (20/14)
25 Kettlebell Swings (53/35)
REST 2:00 between sets
Tuesday 11/4
"PRIMER"
"PRIMER"
AMRAP 7 minutes
7 Bike Cals
60ft. High Knees
7 Push-ups
60ft. Tail Kicks
7 Boot Strap Squats
"STRENGTH"
Back Squat
Every 1:30 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
For Time / CAP 18
1800m Bike
50 Box Step Ups (20/16)
1500m Bike
40 Box Step Over
1200m Bike
30 Box Jumps
900m Bike
20 Box Jump Overs
600m Bike
10 Burpee Box Jump Overs
Wednesday 11/5
"PRIMER"
EMOM 6 minutes:
O: :45 Max Calorie Row
E: 5 Burpees + 10 BB Thrusters (45/35)
"CONDITIONING"
As Many Rounds As Possible in 25 minutes
100m Row
1 Shuttle Run
60/60ft Single Arm Overhead Carry
200m Row
2 Shuttle Run
60/60ft Single Arm Overhead Carry
300m Row
3 Shuttle Run
60/60ft Single Arm Overhead Carry
--- Add 100m Row, & 1 Shuttle Run Per Round
"FINISHER"
3 Rounds For Quality
20 / 20 Standing Kettlebell Teapots
30 Accumulate Seconds Bar Hang
30 Accumulate Seconds Star Plank Right
30 Accumulate Seconds Star Plank Left
Thursday 11/6
"PRIMER"
AMRAP 5 minutes
5 Inchworm
7 Plate Ground to Overhead
9 BB Bench Press
"STRENGTH"
Bench Press
Every 1:30 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
For Time:
3-6-9-12-15-18
Hang Clean & Jerk (95/65)
Bar Facing Burpees
Friday 11/7
"PRIMER"
3 Sets:
:30 SDHP
:30 Single Unders
:30 Bent Over BB Row
:30 Air Squats
"STRENGTH"
Deadlift
Every 1:30 x 3 Sets:
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
"CONDITIONING"
3 Rounds For Time:
5 Chest to Bar Pullups
5 Sumo Deadlift High Pull (75/55)
10 Pullups
10 Front Rack Lunges (75/55)
15 Toes To bar
15 Wallballs (20/14) (10/9)
Saturday 11/8
"PRIMER"
Alternating Efforts
100-150-200m Row
1 Person Row / 1 Person Completes
5 -10-15 Pushup and Mountain Climbers
"CONDITIONING"
Teams of 2. Trade Reps.
AMRAP 10 minutes
50 Calorie Row
75 Push Ups
100 Kettlebell Swings (53/35)
REST 5:00
AMRAP 10 minutes
50 Calorie Bike
75 Kettlebell Box Step Up (20/16)
100 Push Press (75/55)
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