131115 Friday
Day 5 WOD 131115
November 2013
131114 Thursday
Day 4WOD 131114 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 10 oh walking lungeson the odds – rest -rest to 11:00- For time:“G.I. Jane”100 burpee pull-ups
131113 Wednesday
Day 3WOD 131113 warm-up – Coach’s Choice 12:00 – accumulate 25 back squats, 3-5 reps at a time… make note of your heaviest successful set -rest 2:00-4:00, set up barbell @ 65%- EMOM for 10:00 of:on the evens – 12 deadliftson the odds – 9 box jumps w/step-down, box height is athlete’s choice @ 10:00…AMRAP
131112 Tuesday
Day 2WOD 131112 warm-up – Coach’s Choice AMRAP in 8:00 of:150m row15 double unders (50 singles)15 abmat sit-ups -rest 2:00- AMRAP in 20:00 of:15 wall climbs (30 h-r inchworm push-ups)30 pull-ups45 goblet squats – 24kg/16kg60 hrb
131111 Monday
Day 1WOD 131111 warm-up – Coach’s Choice 12:00 – accumulate 20 ohs, 2 reps at a time… make note of your heaviest successful set -rest 2:00-4:00, set up barbell @ 60% EMOM for 10:00 of:1 snatch5 burpee bar hops (lateral, no hand release) -rest to 11:00- For time:21-15-9push-upskb swings L1 – hrpu, 24kg/16kgRx’d – hspu,
