November 2019

Day 2WOD 191119 warm-up – Coach’s Choice A1. 6 strict/weighted pull-up – OR – ring row… rest 30sec, then A2A2. 6 dumbbell step-ups, total reps, alternate legs… 2 risers or bumpers… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 5:00 – max […]

Day 1WOD 191118

Day 1WOD 191118 warm-up- Coach’s Choice A1. 6 strict press… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 2:00 – max calories… row/bike/skirest to 15:00 on timer, then CC. AMRAP 15:00 @ 90% effort10 db

Rest Day Week of 191118 Preview

Day 1WOD 191118 warm-up- Coach’s Choice A1. 6 strict press… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 2:00 – max calories… row/bike/skirest to 15:00 on timer, then CC. AMRAP 15:00 @ 90% effort10 db

Day 6WOD 191116 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 191115

Day 5WOD 191115 warm-up – Coach’s Choice A1. 60sec side bridge… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec side bridge… rest 30sec, then A4A4. 60sec wall sitrest to 10:00 on timer, then BB. “Nancy” in a boat5 rounds for time of:500m row15 ohs – OR – 15 front squats… nte 95/65C.

Day 4Partner WOD 191114

Day 4Partner WOD 191114 warm-up – Coach’s Choice A. 10 rounds for time of… (courtesy of Coach Kevin from CFC)5 muscle-ups – OR – 10 pull-ups6 squat cleans… nte 165/11512cal bikePartners can share reps however they see fitB. post WOD recovery