181108 Thursday
Day 4WOD 181108
November 2018
181108 Thursday
Day 4WOD 181108 warm-up – Coach’s Choice (week 1)A1. 5 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 5 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (5-3-1)(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. Execute
181107 Wednesday
Day 3WOD 181107Bring-A-Friend warm-up – Coach’s Choice A. AMRAP 10:00 @ 80-90% effort5 pull-ups10 hrpu15 squats@ 10:00 on timer, go to BB. 5:00 @ recovery pacerow/bike/ski@ 15:00 on timer, go to CC. AMRAP 10:00 @ 80-90% effort5 kb swings10 wall balls15 burpees@ 25:00 on timer, go to DD. 5:00 @ recovery pacerow/bike/skiE. post WOD recovery
181106 Tuesday
Day 2WOD 181106 warm-up – Coach’s Choice A. CGBP – 5. 3. 1. (week 1)6 strict db curl & press @ dots… load is athlete’s choicebench 5’s @ 0:00, bench 3’s @ 3:00, bench 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 1:00 @ max effortcalories – row/bike/skirest to 16:00 on timer, then
181105 Monday
Day 1WOD 181105 warm-up – Coach’s Choice A. Overhead Squats – 5. 3. 1. (week 1)60sec easy spin – row/bike/skisquat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 @ max effort4 db power snatches… total reps… alternate arms… nte 50/358 wall ballsrest to 17:00
Week of 181105 Preview
Day 1WOD 181105 warm-up – Coach’s Choice A. Overhead Squats – 5. 3. 1. (week 1)60sec easy spin – row/bike/skisquat 5’s @ 0:00, squat 3’s @ 3:00, squat 1’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 @ max effort4 db power snatches… total reps… alternate arms… nte 50/358 wall ballsrest to 17:00
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