Daily WOD
 | Mon, Dec 8 2025 |  |
| 251208 PRE WOD SKILL | 251208 AT HOME WOD | 251208 METCON | 251208 OPTIONAL STRENGTH | 251208 OPTIONAL ACCESSORY |
251208 PRE WOD SKILL
(Check In)
Pre-workout skill
5 sets:
:30 strict toes-to-bar practice
:30 rest
| Eric H | Yes | | | Debra | Yes | | | Mark | Yes | | | Carlie | Yes | | | Katie E | Yes | | | Mike | Yes | | | Chad | Yes | | | Adam | Yes | | | Jen | Yes | | | Emily S | Yes | | | Greg U | Yes | Yes | | Thomas B | Yes | |
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251208 AT HOME WOD
(Rounds)
At-home option:
4 x AMRAP 3:
15 V-ups
10 burpees
5 shuttle runs
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
– Shuttle run is 25 ft out and back.
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251208 METCON
(Rounds, Int, Sc)
4 x AMRAP 3:
15 toes-to-bars
10 burpees
12/15-cal bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Rx2: 15 knees-to-chests
10 burpees
10/12-cal bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Rx3: 10 hanging leg raises
5 burpees
7/9-cal bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Masters 55+ option:
4 x AMRAP 3:
10 toes-to-bars
10 burpees
10/12-calorie bike
– Rest 2:00 between AMRAPs.
– Pick up where you left off.
Intended Stimulus
-1+ rounds each set.
-Bike in about 1:00.
-Toes-to-bars in less than 1:15.
-Burpees in :30-:45.
-Maintain an uncomfortable pace and manage fatigue on the toes-to-bars.
| 1st | 4+34 Rx | Emily S Mon, Dec 8, 2025 | | 2nd | 4+1 Rx | Deanna Mon, Dec 8, 2025 | | 3rd | 3+26 Rx | Megan M Mon, Dec 8, 2025 | | 1st | 6+3 Rx | Jeremy Mon, Dec 8, 2025 | | 2nd | 6+2 Rx | Willy Mon, Dec 8, 2025 | | 3rd | 6 Rx | Kim Mon, Dec 8, 2025 |
| Jeremy | 6+3 Rx | | | Willy | 6+2 Rx | | | Kim | 6 Rx | Masters | | Dale | 5+17 Rx | Masters | | Thomas B | 5+16 Rx | | | Ezra | 5 Rx | | | Emily S | 4+34 Rx | | | Justin U | 4+16 Rx | 15Cal Ski | | Tom | 4+11 Rx | 15 cal ski | | Greg U | 4+9 Rx | | | John R | 4+7 Rx | | | Deanna | 4+1 Rx | | | Chad | 4 Rx | | | Gavin | 4 Rx | | | Megan M | 3+26 Rx | | | Lyndsie | 5+5 Int | | | McKenzie | 5+5 Int | | | Christine | 5+3 Int | | | Mark | 5 Int | | | Andrew | 5 Int | | | Adam | 4+38 Int | | | Kelly S | 4+35 Int | | | Lindsey C | 4+30 Int | | | Rebecca P | 4+30 Int | | | Alicia | 4+26 Int | | | Veronica | 4+25 Int | | | Jake D | 4+20 Int | | | Eddie | 4+20 Int | | | Alaina | 4+18 Int | | | Blake P | 4+17 Int | | | Mindy | 4+10 Int | | | Jessica L | 4+10 Int | | | Taylor B | 4+10 Int | | | Melinda | 4+9 Int | | | Emily Bo | 4+7 Int | | | Trey W | 4+6 Int | | | Emma L | 4+6 Int | | | Jessica T | 4+5 Int | | | John W | 4+4 Int | | | Alex D | 4+1 Int | 12cal bike | | Eric H | 4 Int | | | Kherri | 4 Int | | | Evan B | 4 Int | 12cal bike | | Jen | 3+27 Int | Laying leg levers | | Elizabeth | 7+3 Sc | | | Cecy | 6+15 Sc | | | Ron | 6 Sc | | | Chrissy | 5 Sc | | | Aniki | 5 Sc | | | Susan | 4+7 Sc | | | Caroline | 3+19 Sc | | | Carlie | 4+30 | 15 floor leg levers & 12 ski | | Katie E | 4+19 | Floor leg levers | | Julie | 4+10 | 10 cal | | Cooper T | ✅ | At home | | Dana F | ✅ | Mod Wod |
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251208 OPTIONAL STRENGTH
(Check In)
3 rounds for completion:
100-meter sandbag bear-hug carry (70/100 lb)
100-meter overhead plate carry (35/45 lb)
100-meter backward sled drag (45/90 lb)
Notes
-Add a rope or a ring + strap to the sled to pull it, and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
-Feel free to add additional load to the sled as long as you can keep moving.
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251208 OPTIONAL ACCESSORY
(Weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
Notes
-Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
-Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
-If you are unable to perform a pull-up, find the smallest assistance band possible that allows you to perform three smooth and controlled reps.
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