November 2019

Day 5WOD 191108 warm-up – Coach’s Choice A1. 20sec shuttle runs… rest to 2:00 on timer, then A2A2. 20sec Assault Bike… rest to 4:00 on timer, then back to A1, x 3rest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort15 sdhp… nte 75/5515 hrpu30 air squats60 double unders/singlesC. post WOD recovery

Day 4Partner WOD 191107

Day 4Partner WOD 191107 warm-up – Coach’s Choice A. Partner 2000m row… rest to 12:00 on timer, then BB. Partner Double “Grace”… each athlete must complete 30 reps… barbell nte 135/95… break up reps however you want!rest exactly 2min after completing “B”, then CC. 100 burpee finisher… break up reps however you want!D. post WOD

Day 3WOD 191106 Bring-A-Friend Day!!!

Day 3WOD 191106Bring-A-Friend warm-up – Coach’s Choice A. 3 x 1:30 row/bike/ski… rest 1:30 b/t setsrest to 9:00 on timer, then BB1. AMRAP 90sec – kb swings… rest 1:30, then B2B2. AMRAP 90sec – wall balls… rest 1:30, then B3B3. AMRAP 90sec – bjsd/step-upsrest to 20:00 on timer, then CC. 3 x 1:30 row/bike/ski… rest

Day 2WOD 191105

Day 2WOD 191105 warm-up – Coach’s Choice A1. 10 strict/weighted pull-up – OR – ring row… rest 30sec, then A2A2. 10 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. 30 reps for

Day 1WOD 191104

Day 1WOD 191104 warm-up – Coach’s Choice A1. 10 strict press… rest 30sec, then A2A2. 10 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 wall ballsrest to 15:00 on timer, then CC. 3 sets @ 85-90% effort25

Day 1WOD 191104 warm-up – Coach’s Choice A1. 10 strict press… rest 30sec, then A2A2. 10 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 wall ballsrest to 15:00 on timer, then CC. 3 sets @ 85-90% effort25