Day 3WOD 151125 warm-up – Coach’s Choice A. 1 bear complex + 6 front (or back) rack step-ups, total steps, alt legs – do not exceed 12”… perform complex @ 0:00, 3:30, 7:00, 10:30… rest to 12:00 then B’sB1. 90sec SB, rest 30sec then B2B2. 90sec FLR, rest 30sec then B3B3. 90sec SB-rest as needed, […]
Day 2WOD 151124 warm-up – Coach’s Choice A. EMOM 10:009-12 calorie rowrest to 15:00, then the B’s (barbells not to exceed 105/75)B1. thruster cluster – 5. 5. 5. , rest 10sec @ dots and btw B1 & B2B2. pull-up cluster – 5. 5. 5. , rest 10sec @ dots and btw B2 & B3B3. burpee
Day 1WOD 151123 warm-up – Coach’s Choice A1. 10 back rack reverse lunges (static), total reps, alt legs… rest ~1min then A2A2. 10 push press… rest ~2min then back to A1, x 3… subtract 2 reps each round and load accordingly(A1 @ 0:00, 4:00, 8:00)… (A2 @ 1:30, 4:30, 9:30)-rest as needed-B1. 60sec SB, rest
Day 6WOD 151121 warm-up – Coach’s Choice 5:00 EMOM @ max effort: 20-second burpees over bar -3:00 Rest- 5:00 EMOM @ max effort: 15-second thrusters – barbells not to exceed 95/65 -3:00 Rest- 5:00 EMOM @ max effort: 10-second T2B/HKR -3:00 Rest- Take median score from each segment, and that is your rep scheme. FOR
Day 5WOD 151120 warm-up – Coach’s Choice A. 5 x 20sec row sprint @ 100% effort… sprint @ 0:00, 2:30, 5:00, 7:30, 10:00-rest as needed-B. perform workload every 2min for 20:00… (this is 10 sets… last set @ 18:00)10-15 wall balls6-9 t2b/k2e/hkr3-5 burpeesC. post WOD body maintenance post results to comments
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