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. […]
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Day 5WOD 181123Repeat WOD 171124, WOD 161125AM Heats only… 7, 8, 9, 10 warm-up – Coach’s Choice A. “Filthy 50”1 set for time of: (this list is the CrossFit Rx’d version)50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 16kgWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball
Day 3WOD 181121 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 12:00 on timer, then BB. “Grace”30 clean & jerks for time… 135/95rest to 22:00 on timer, then CC. 5 x 20sec row sprints @ 100% effort… sprint @ 22:00, 24:00,
Day 2WOD 181120 warm-up – Coach’s Choice A. 7 sets @ 80-90% effort… capped @ 10:0010 med ball cleans10 burpeesrest to 15:00 on timer, then BB. Complete workload for maximum distance/calories… row/bike/ski1:00 – work3:00 – rest2:00 – work2:00 – rest3:00 – work1:00 – rest4:00 – workC. post WOD recovery
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