181130 Friday
Day 5WOD 181130 5:30pm Oly Class November Accomplishments!!!
November 2018
181130 Friday
Day 5WOD 181130 warm-up – Coach’s Choice A. EMOM 5:003 unbroken squat cleans… load bar each setrest to 10:00 on timer, then BB. AMRAP 20:00 @ 80-90% effort… barbells @ 100% of “A”50 double unders/singles3 deadlifts1 hang squat clean30cal – Athlete’s Choice3 deadlifts1 hang squat clean20 burpees over bar (lateral hops/steps)3 deadlifts1 hang squat cleanC.
181129 Thursday
Day 4WOD 181129 warm-up – Coach’s Choice A. EMOM 8:00evens – 10-12 heavy Russian kb swingsodds – 7-10 burpeesB. EMOM 8:00evens – 10-12 goblet squatsodds – bjsd… 24”/20”C. EMOM 8:00evens – 10-12 kb sdhpodds – 6-8 burpee box jumpsD. EMOM 8:00evens – 10 goblet lungesodds – 45sec wall sitE. post WOD recovery
181128 Wednesday
Day 3WOD 181128 warm-up – Coach’s Choice A. AMRAP 10:00 @ 90% effortcalories – row/bike/ski*execute 12 wall balls EMOM, starting @ 0:00rest to 15:00, then BB. AMRAP 10:00 @ 90% effortcalories – row/bike/ski*execute 10 pull-ups – OR – 5 muscle-ups EMOM, starting @ 0:00C. post WOD – accumulate 5:00 of core holdsD. post WOD recovery
181127 Tuesday
Day 2WOD 181127 warm-up – Coach’s Choice A. A. Barbell Thrusters – 15. 12. 9. 6. 3.keep reps unbroken… load bar each set… 30sec forearm plank @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. EMOM 12:001) 15cal/12cal row2) 10-15 t2b3) 50 double unders… nte 40sec of attempts/singlesC. post WOD
181126 Monday
Day 1 WOD 181126 warm-up – Coach’s Choice A. EMOM 10:00evens – 5-7 dumbbell chest pressodds – AMRAP 30sec strict pull-ups/ring rowrest to 15:00 on timer, then BB. 3 sets @ 90% effort500m row/ski – OR – 25cal bike12 deadlifts… nte 100% bodyweight21 bjsd @ 20”C. post WOD – accumulate 30 ghd/abmat sit-ups + 30 hrpuD.
