131125 Monday
Day 1WOD 131125
Day 6WOD 131123 warm-up – Coach’s Choice 10 rounds for time of:10 deadlifts – 135/957 ghd sit-ups10 hrpu
Day 5WOD 131122 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift1 hang power clean1 thruster -rest to 11:00- 3 rounds for time of:21 sdhp – 95/6515 burpee bar hops (no hand release)50 squats
Day 4WOD 131121 warm-up – Coach’s Choice For time:3000m row-perform 10 ring dips on minutes 0, 3, 6, 9… and so on, until 3000m are completed-
Day 3WOD 131120 warm-up – Coach’s Choice burpees are not hand release… and pull-up levels are:L1 – 50 modified or rx’d pull-upsRx’d – 50 ctb pull-upsSK – 30 bar muscle-ups For time:buy-in = 1000m row 100 burpees50 pull-ups or 30 bar muscle-upspartition as desired cash-out = 150 double unders (450 singles)