WODS 12/2/24

Monday 12/2

"STRENGTH"

In 15 Minutes Complete:
4 Front Squat @ 85% 
3 Front Squat @ 88% 
2 Front Squat @ 90-92%

"CONDITIONING"

AMRAP 14 minutes:
3 Wall Walks
5 Front Squats (95/65)
7 Shoulder to Overhead (95/65)

Performance
2 Wall Walks (75/55) 

Fitness:
1 Wall Walk (55/35)

"FINISHER"

For Quality:
50 Supermans

Tuesday 12/3

"STRENGTH"

Every 4 Minutes x 4 Sets:
6 Bench Press (Pick Load)
6 Deadlift (Pick Load)

"CONDITIONING"

E5MOM for 4 Rounds
750m Row
15 Burpees Over Rower

Performance
650m Row / 12 Burpees Over Rower

Fitness
500m Row / 8 Burpees Over Rower

"FINISHER"

Accumulate
50 Alternating Deadbugs

Wednesday 12/4

"CONDITIONING"

Teams of 2. Trade Rounds.

EMOM 24 minutes:
3 Thruster (115/75)
6 Barbell Front Rack Lunge Steps (115/75)
15 Bike Cals

Performance
(95/65)

Fitness
Reps 2- 4- 10 / (75/55)

"FINISHER"

Accumulate
100 Medball Sit-ups

Thursday 12/5

"CONDITIONING"

AMRAP 6 minutes:
5 Pull-ups
10 Power Snatch (95/65)
15 Push Ups

Rest 2 Mins

AMRAP 6 minutes:
5 Pullups
10 Alternating Dumbbell Hang Snatch (50/35)
15 Push Ups

Performance
10 Power Snatch (75/55)
10 Alternating Dumbbell Hang Snatch (35/25)

Fitness
5 Ring Rows, 10 Pushups
10 Power Snatch (65/45)
10 Alternating Dumbbell Hang Snatch (25/15)

"STRENGTH"

Complete 3 Sets for Quality
10 Barbell RDL 
10 Right Half Kneeling Banded Paloff Press
10 Left Half Kneeling Banded  Paloff Press
120ft Double Kettlebell Farmer Carry

Friday 12/6

"STRENGTH"

3 Rounds for Quality
Min 1: 5/5 Kettlebell Lateral Box Step Up (20/16")
Min 2:10 Seated Banded Low Row (Pause 1)
Min 3: 10 Plate Glute Bridges (21x1)
Min 4-5: Rest

"CONDITIONING"

For Time:
150 Double Unders
50 Toes to Bar
50 Cal Row
50 Toes to Bar
150 Double Unders

Performance
150 Single Unders, Hanging Knee Raise
35/25 Cal Row

Fitness
100 Single Unders, 
25 Hanging Knee Raises / Floor Raise
20/15 Cal Row

Saturday 12/7

"CONDITIONING"

Teams of 2.

"DORIE"
Honoring Waco's Own - Dorris Miler

20 Min Time Cap
Buy In: 150m Partner Carry (EACH)

Then: 
Partner A Completes
15 American Kettlebell Swings (53/35)
10 Burpees 
5 Ground to Overhead (95/65)

While Partner B:
Max Wall Ball Shots (20/14)

*Partners Rotate After 1 Round of Part A 
Until 150 Wallballs Reps Completed

In remaining time:
Complete as many rounds of Part A as possible
*One partner working/one resting

Performance
120Ft Partner Carry (EACH)
15 American Kettlebell Swings (45/25)
5 Ground to Overhead (75/55)
10 Burpees/Modified Burpees
100 Wallballs Total (20/14)

Fitness
120Ft Farmer Carry (EACH)
15 American Kettlebell Swings (35/25)
10 Modified Burpees
5 Ground to Overhead (55/35)
100  Wallballs Total (14/10)