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Day 2WOD 141202 warm-up – Coach’s Choice (athletes can start @ A or B)A. 5-3-1-5-3-1 cgbp, rest 90sec between setsB. 6-4-2-6-4-2 pendlay row, rest 90sec between sets-rest accordingly-C. 6 sets, each @ 80-85% effort1-3 rope ascents – OR – 15 wall balls15 burpee box jump over – 20”rest 1:00

Day 1WOD 141201 warm-up – Coach’s Choice A. EMOM 6:00evens – 8 front rack lunges, stationary, total reps, alt legsodds – 12 db g20h, total reps, alt arms B. EMOM 6:00evens – 10 split squats each leg, self-loadedodds – 12 db g2oh, total reps, alt arms-rest 4:00  (to 16:00 on timer, then C’s) C1. 30sec

Day 3WOD 141126 warm-up – Coach’s Choice (athletes can start @ A, B, C, or D… 3 athletes per station, stay in order) A. AMRAP 6:00 @ 80-85% effort20 squats15 kb swings – 24kg/16kg10 calories – ADrest 3min, then B B. AMRAP 6:00 @ 80-85% effort20 calories – rower15 hrpu10 box jumps w/step-down – 24”/20”rest

Day 2WOD 141125 warm-up – Coach’s Choice A. 6 x 10sec AD @ 95% effort, rest 90sec-rest accordingly-B1. ohs clusters 4. 4. 4. 4. 4 rest 15sec @ dots, rest 1min then B2 (barbell range 15 – 115) B2. pull-up clusters 6. 6. 6. 6. 6 rest 15sec @ dots, rest 2min then back to

Day 1WOD 141124 warm-up – Coach’s Choice A. 3 x 5 thrusters from the rack, rest 2minB. 3 x 5 pendlay row @ 01X0, rest 2min-rest accordingly-C. For time:500m row50 ring dips – OR – 100 hrpu50 wall balls

Day 4WOD 141120 warm-up – Coach’s Choice A. AMRAP 5:00 @ 90% effort12 hang power snatch – 75/4515 hrpu10 box jump w/step-down – 24”/20”rest 2:00, then B B. AMRAP 5:00 @ 90% effort8 clean to overhead – 75/456 burpee box jump over – 24”/20”8 kb swings – 24kg/16kg6 burpee box jump overrest 2:00, then C

Day 3WOD 141119 warm-up – Coach’s Choice A. back squat 10/8/6, build each set, squat @ 0, 2, 4 on the clockB. strict press 8/6/4, build each set, press @ 8, 10, 12 on the clockC1. t2b/k2e 5. 5. 5. 5, rest 15sec @ dots, rest 1min then C2C2. burpees 5. 5. 5. 5, rest

Day 2WOD 141118 warm-up – Coach’s Choice A. EMOM 12:00evens – 1-3 rope ascents – OR – 12-15 wall ballsodds – rower – moderate spin for entire minute B. EMOM 12:00evens – 8 thrusters + 8 burpees AFAP (barbell range 35-115)odds – rower – moderate spin for entire minute C. EMOM 12:00evens – AMRAP 45sec

Day 1WOD 141117 warm-up – Coach’s Choice A. deadlift 9/7/5, rest 2min, build each setB1. ring push-up clusters x 3, stop 1-2 reps shy of failure, rest 10-15sec between attempts, rest 1min then B2B2. push-up clusters w/feet elevated on 20” box x 3, stop 1-2 reps shy of failure, rest 10-15sec between attempts, rest 1min

Day 4WOD 141113 warm-up – Coach’s Choice A. EMOM 12:00evens – 3-5 cgbp @ 30X1odds – 10-12 calorie rowrest as needed, then BB. 85-95% effort of:15 wall ball30 t2b/k2e in 5 rep increments15 wall ball50 double unders (100 singles)rest 2min, x 3