WODS 12/22/25
- Train Waco
- 6 days ago
- 2 min read
Monday 12/22
"PRIMER"
In 9 Minutes
2000m Bike
Then - EMOM Complete
5 Kip Swings
5 BB Front Squats + Press
5 No Pushup Burpees
"STRENGTH"
In 15 Minutes, Build to a heavy:
3-Rep Thruster
"CONDITIONING"
"Heavy Fran"
15-12-9
Thrusters (135/95)
Chest to Bar Pullups
or
"Light Fran"
21-15-9
Thrusters (75/55)
Pullups / Ring Rows
Tuesday 12/23
"PRIMER"
3 Rounds:
250m Row
7 Kettlebell Swings
7 Wallballs
7 Hanging Knee Raises
7 Box Step Overs
"CONDITIONING"
12 Days of Christmas
1 Clean and Jerk (155/110)
2 Muscle Ups
3 HSPU
4 Pistols (2/2)
5 Burpees
6 Goblet Squats (70/53)
7 KBS (70/53)
8 DL (155/110)
9 Toes to Bar
10 Wall Balls (20/14) (10/9)
11 Box Jumps (24/20)
1200m Row
Perform like the song:
1, 2-1, 3-2-1, 4-3-2-1, etc.
Wednesday 12/24
"PRIMER"
3 Sets of:
:45 Bike Fast
:15 REST / Transition
:45 Seconds of 3 Pushups + 1 Inchworm
:15 REST / Transition
"STRENGTH"
In 12 Minutes Completed
3 Sets of 10 Bench Press (60-70%)
"CONDITIONING"
Teams of 2
4 Rounds for Quality:
2000m Bike
10x 120ft Double Farmer Carry (Pick Load)
100 Double Unders or 150 Single Unders
50 Abmat Sit-Ups
*Split All Reps
Thursday 12/25
Merry Christmas!
Friday 12/26
"PRIMER"
8 Minutes for Quality:
2 Gym Laps (Jog)
10 Russian Kettlebell Swings
5/5 Tempo Box Step Downs
5 BB Hang Clean + Front Squat
"CONDITIONING"
Individual or Teams of 2
AMRAP 8 minutes:
4 Burpee Box Jumps (24/20)
8 Calorie Bike
12 Wall Balls (20/14)
*Alternate Movements
REST 2:00
AMRAP 4 minutes:
Max Squat Cleans (135/95)
Alternate Each Rep
REST 2:00
AMRAP 8 minutes:
12 Kettlebell Swings (53/35)
8 Shuttle Runs (120ft / D+B =1)
4 Wall Walks
*Alternate Movements
Saturday 12/27
"PRIMER"
800m Jog
5 Min Coach Led Line Drills
400m Run
"CONDITIONING"
Teams of 2
8 Mins Max Cal row
3 Mins Max 25ft Walking Lunge Steps
Rest 2 Mins
6 Mins Max Cal Bike
3 Mins Max Hand Release Pushups
Rest 2 Mins
4 Mins Max 240ft Shuttle Runs
3 Mins Max Medball Abmat Sit-ups (Pick Load)
*Split distances/reps as needed
"FINISHER"
For Quality:
240ft R Overhead Carry
240ft L Overhead Carry
240ft R Front Rack Carry
240ft L Front Rack Carry
240ft R Farmer Carry
240ft L Farmer Carry
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