November 2021

Day 3 WOD 211103 Warm-up – Coach’s Choice A. 1 set every 2:30, x 5… build bar as you go 1 squat clean + 2 front squats + 3 push jerks + 4 pull-ups + 5 t2b Rest 3:30 after 5th set, then B B. AMRAP 5:00 @ 90% effort 50 kb swings… nte 24kg/16kg 30

Day 2 WOD 211102 Warm-up – Coach’s Choice A. EMOM 15:00 1) AMRAP 40sec – strict/weighted pulling reps 2) AMRAP 40sec – jump rope reps 3) AMRAP 40sec – goblet lunges… load is athlete’s choice 4) 60sec FLR 5) Rest Rest 5min, then B B. Complete workload @ 90% effort… 10:00 cap 15 barbell thrusters…

Day 1 WOD 211101 Warm-up – Coach’s Choice A. 1 set every 3min, x 3… increase loading each set Back squat**(set 1 = 15, set 2 = 10, set 3 = 5) 8 high box jumps 6-8 strict dual dumbbell curl & press Rest 3min after 3rd set, then B B. AMRAP 3:00 @ 90% effort