141117 Monday
Day 1WOD 141117
November 2014
141113 Thursday
Day 4WOD 141113 warm-up – Coach’s Choice A. EMOM 12:00evens – 3-5 cgbp @ 30X1odds – 10-12 calorie rowrest as needed, then BB. 85-95% effort of:15 wall ball30 t2b/k2e in 5 rep increments15 wall ball50 double unders (100 singles)rest 2min, x 3
141112 Wednesday
Day 3WOD 141112 warm-up – Coach’s Choice A. accumulate 50 pull-ups AFAP in increments of 5 reps – OR – accumulate 30 ring muscle-ups AFAP in increments of 3 reps, rest 2min, then BB. accumulate 100 squats AFAP in increments of 20 reps, rest 2min, then CC. accumulate 35 pendlay rows AFAP in increments of
141111 Tuesday
Day 2WOD 141111 warm-up – Coach’s Choice A’s @ 110% effortA1. 20sec… 50’ sled push + AMRAP burpees AFAP, rest 3min then A2 (load sled so you can sprint)A2. 10sec AMRAP hang power cleans + 10sec AD AFAP, barbell range 35-135, rest 3min then A1, x 3 (athletes can start on A or B)rest as
