November 2021

Day 2WOD 211130 Warm-up – Coach’s Choice A. 1 set every 3min, x 5… focus is on the barbell, technique and load3 deadlifts + 3 power cleans + 6 burpees over bar (lateral hops/steps)Rest additional 2min after 5th set, then BB. EMOM 15:00… dumbbell load is athlete’s choice1) AMRAP 30sec – renegade rows2) AMRAP 30sec

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to

Day 1WOD 211129 Warm-up – Coach’s Choice A1. 5 back squats @ 30X1 tempo… rest to top of minute, then A2A2. 5 strict/weighted push-ups @ 3333 tempo… rest to 4:00 on timer, then back to A1, x 4Rest 5min after 4th set, then BB. 4 sets @ 90% effort10 pull-ups10/10 single arm db shoulder to

Day 5WOD 211126 Warm-up – Coach’s ChoiceMorning Hours only Today A. Filthy 50Complete workload for time50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersB. post WOD recovery