November 2019

Day 3WOD 191113

Day 3WOD 191113 warm-up – Coach’s Choice A1. 8 strict press… rest 30sec, then A2A2. 8 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 – air squatsrest to 15:00 on timer, then CC. 1 set for time… capped @

Day 2WOD 191112

Day 2WOD 191112 warm-up – Coach’s Choice A1. 3:00 @ 90% effort100 double unders/singlesAMRAP until time expires… 5 power cleans (95/65)5 burpees over barrest to 6:00 on timer, then A2A2. 3:00 @ 90% effort30 bjsd/step-ups (24”/20”)AMRAP until time expires…5 sdhp (95/65)5 burpees over barrest to 14:00 on timer, then BB1. 3:00 @ 90% effort100 double unders/singlesAMRAP

Day 1WOD 191111 Happy Birthday Mary!!!

Day 1WOD 191111 warm-up – Coach’s Choice A1. 8 strict/weighted pull-up – OR – ring row… rest 30sec, then A2A2. 8 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. 2:00 – max

Rest Day Week of 191111 Preview Fitness Outside of the Shed…

Day 1WOD 191111 warm-up – Coach’s Choice A1. 8 strict/weighted pull-up – OR – ring row… rest 30sec, then A2A2. 8 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. 2:00 – max

Day 6WOD 191109 CFG Open WOD 20.5 Workout Description & Scorecard

Day 5WOD 191108