WODS 12/1/25
- Train Waco
- Nov 30, 2025
- 2 min read
Monday 12/1
"PRIMER"
4 Rounds for Quality
1 Minute Build Up Row
10 Alternating Punter Kicks
8 Alternating Step Overs
6 Scap Pullup + Knee Raise
"CONDITIONING"
Open 12.3 (Solo or Teams of 2 trading reps)
AMRAP 18 minutes:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
REST 5:00
3 Sets:
500m Row
REST 2:00
Tuesday 12/2
"PRIMER"
AMRAP 7
Bike 30 Seconds
3 Barbell Thruster
20 Single Unders
3 Kip Swings
"STRENGTH"
EMOM 8 minutes:
O: 3 Front Squats (building sets) (from floor)
E: 5/3 Muscle-Ups (Bar or Ring)
"CONDITIONING"
4 Sets:
AMRAP 3 minutes:
21 Double Unders
14 Wall Balls (20/14)
7 Burpees
REST 1:00
Wednesday 12/3
"PRIMER"
EMOM 9
Min 0-1: 3 Shuttle Runs + Air Squats
Min 1-2: 5 BB Good Mornings + Back Rack Alt Lunges
Min 2-3: 20 Jumping Jacks + Hand Release Push Ups
"CONDITIONING"
Teams of 2
As Many Rounds As Possible For 30 Mins
1000m Bike
3 Wall Walk
20 Russian KBS (53/35)
1000m Bike
6 Ring Rows
50ft DB Walking Overhead Lunges (25 R/ 25 L) (53/35)
1000m Bike
Alternating Weighted Lateral Box Step Over (53/35)
20 AbMat Sit-ups
Split Bike Meters / Each Athlete Completes Reps
1 Person Working / 1 Person Resting
Thursday 12/4
"PRIMER"
Part 1: 750/600mm Row
Rest 1 Minute
Part 2: In Remaining Time AMRAP
5 BB Hang Muscle Cleans
5 No Pushup Burpee w/ Lateral Crawl
5 BB Muscle Snatch
5 Arch/Hollow Kip Swings
"STRENGTH"
EMOM 10 minutes:
1 Clean and Jerk (anyway)
Start at 70% and build
"CONDITIONING"
AMRAP 8 minutes:
5 Clean and Jerks (95/65)
7 Burpees
250m Row
REST 3:00
AMRAP 8 minutes:
5 Power Snatch (95/65)
7 Box Jump Overs (24/20)
9 C2B Pull-ups
Friday 12/5
"PRIMER"
3 Rounds For Quality / 6 Minutes
15 Single Unders
4 Alt Spiderman Lunge Steps
15 Single Unders
4 Lateral Box Step Overs w/ 3 Sec Tempo Down
15 Single Unders
4 Wallballs with Double Bounce @ Bottom
"STRENGTH"
In 10 minutes, build to a moderate 3-rep Thruster
"CONDITIONING"
Open 17.5
10 Rounds for Time:
9 Thrusters (95/65)
35 Double Unders
Time Cap: 20 minutes
Saturday 12/6
"PRIMER"
Choice Led Line Drills
"CONDITIONING"
Teams of 2
10k /8k Row or 20/16K Bike
Every 2:30 Minutes Complete As Fast As Possible
5 Synchronized Burpees
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