November 2020

Day 4WOD 201119Aerobic Intervals + ROMWOD + Open Gym

Day 4WOD 201119Aerobic Intervals + ROMWOD + Open Gym A. Choose a workload you can accomplish in 20:00Option 1 – 10 x 15cal row + 10 burpeesOption 2 – 10 x 12cal row + 8 burpeesOption 3 – 10 x 10cal row + 6 burpeesB. ROMWOD

Day 3WOD 201118

Day 3WOD 201118 Warm-up – Coach’s Choice A. AMRAP 30:00 @ 80-90% effort5 strict pull-ups10 barbell hang to overhead… nte 95/6515 bjsd… nte 24”20cal row/bike/skiB. post WOD recovery

Day 2WOD 201117

Day 2WOD 201117 Warm-up – Coach’s Choice A. 5. 5. 5. 5. 5. – touch-n-go power cleans… build as you go… unbroken reps… clean every 3min15 wall balls @ dots@ 15:00… start BB. AMRAP 5:00 – med ball step-upsRest 5min, then CC. Complete workload for time… barbell @ 100% of A1 power clean + 5 bar-facing

Day 1WOD 201116

Day 1WOD 201116 Warm-up – Coach’s Choice A. 1 set every 3min, x 58 dual db deadlifts10 goblet curtsy squats50 double unders/100 singlesRest to 18:00, then BB. Complete workload for time… db nte 50/351-2-3-4-5-6-7-8-9-10… dual db push press10-9-8–7-6-5-4-3-2-1… t2b/k2e/hkrC. post WOD recovery

Rest Day Week of 201116 Preview

Day 1WOD 201116 Warm-up – Coach’s Choice A. 1 set every 3min, x 58 dual db deadlifts10 goblet curtsy squats50 double unders/100 singlesRest to 18:00, then BB. Complete workload for time… db nte 50/351-2-3-4-5-6-7-8-9-10… dual db push press10-9-8–7-6-5-4-3-2-1… t2b/k2e/hkrC. post WOD recovery Day 2WOD 201117 Warm-up – Coach’s Choice A. 5. 5. 5. 5. 5. –