211119 Friday
Day 5WOD 211119
November 2021
211119 Friday
Day 5WOD 211119 Warm-up – Coach’s Choice A. EMOM 9:001) 40sec side bridge (L)2) 40sec FLR3) 40sec side bridge (R)Rest 2min, then BB. AMRAP 14:00 @ 90% effort7 muscle-ups (bar or ring) – OR – 7 pull-ups50 wall balls100 double unders/singlesC. post WOD recovery
211117 Wednesday
Day 3WOD 211117 Warm-up – Coach’s Choice A. Complete workload @ 80-90% effort, not for time10. 8. 6. 4. 2.Front rack lungesStrict/weighted pull-ups30sec FLR @ dotsRest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort1 renegade row… nte 50/35 each hand1 clean & jerk… nte 135/951 devil’s press… nte 50/35 each hand1 db
211118 Thursday
Day 4WOD 211118Aerobic Repeats + ROMWOD A. 3 x Tabata row/bike/ski (8 x 20sec work/10sec rest)… rest 2min b/t TabatasB. ROMWOD
211116 Tuesday
Day 2WOD 211116 Warm-up – Coach’s Choice A1. 2 db power snatch… rest 30sec, then A2A2. 2 turkish get-ups… rest to 3:00, then back to A1, x 5… building each set is encouragedRest 3min after 5th set, then BB. AMRAP 3:00 @ 90% effort7 kb swings… nte 32kg/24kg7 burpeesRest 2min, then CC. AMRAP 3:00 @
211115 Monday
Day 1WOD 211115 Warm-up – Coach’s Choice A1. 20sec sprint @ 100% effort… apparatus of choice… no rest, then A2A2. 3 loaded squats @ 33X1 tempo… rest to 3:00, then back to A1, x 5 (barbell loading and movement is athlete’s choice)Rest 3min after 5th set, then BB. 12:00 Workload… barbells nte 115/753-6-9-12-15… and so
