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Day 2WOD 131126 warm-up – Coach’s Choice 0:00-2:00 – 20 unbroken back squats2:00-4:00 – rest4:00-6:00 – 20 unbroken back squats6:00-8:00 – rest8:00-10:00 – 20 unbroken back squats -rest ~5:00- @ 15:00…Test 1 (5:00 CAP) – 50 t2b for time… if you cannot perform t2b Rx’d, your test is 100 abmat sit-ups for time-rest 5:00- @ […]

Day 1WOD 131125 warm-up – Coach’s Choice EMOM for 5:00 of:3 strict press @ 5:00…EMOM for 5:00 of:2 push press @ 10:00…EMOM for 5:00 of:1 push jerk -rest 5:00, set up WOD- AMRAP in 5:00 of:squat cleans5 burpees (no hand release) EMOM, starting at 0:00… and including minute 5:00 L1 – 95/65Rx’d – 115/75SK –

Day 6WOD 131123 warm-up – Coach’s Choice 10 rounds for time of:10 deadlifts – 135/957 ghd sit-ups10 hrpu

Day 5WOD 131122 warm-up – Coach’s Choice EMOM for 10:00 of:1 deadlift1 hang power clean1 thruster -rest to 11:00- 3 rounds for time of:21 sdhp – 95/6515 burpee bar hops (no hand release)50 squats

Day 4WOD 131121 warm-up – Coach’s Choice For time:3000m row-perform 10 ring dips on minutes 0, 3, 6, 9… and so on, until 3000m are completed-

Day 3WOD 131120 warm-up – Coach’s Choice burpees are not hand release… and pull-up levels are:L1 – 50 modified or rx’d pull-upsRx’d – 50 ctb pull-upsSK – 30 bar muscle-ups For time:buy-in = 1000m row 100 burpees50 pull-ups or 30 bar muscle-upspartition as desired cash-out = 150 double unders (450 singles)

Day 2WOD 131119 warm-up – Coach’s Choice 8:00 to build a heavy snatch 2:00 to set up @ 80% @ 10:00…AMRAP in 8:00 of:snatches -rest to 20:00- @ 20:00…For time:10-9-8-7-6-5-4-3-2-1k2ekb swings – 24kg/16kg

Day 1WOD 131118 warm-up – Coach’s Choice EMOM for 5:00 of:1 back squat @ 5:00…AMRAP in 5:00 of:hrb box jump up and over – 24”/20” -rest to 11:00- EMOM for 5:00 of:3 push press @ 5:00…AMRAP in 5:00 of:hrbmbcwb

Day 6WOD 131116 warm-up – Coach’s Choice AMRAP in 24:00 of:400m run (or 500m row)15 ohs – 95/65400m run (or 500m row)21 kb swings – 24kg/16kg12 pull-ups400m run (or 500m row)30 wall ball30 box jumps or step-ups – 24”/20”

Day 5 WOD 131115 warm-up – Coach’s Choice 10:00 – find your heaviest successful squat clean thruster -rest 2:00-4:00, set up @ 75% 5 rounds of:1:00 – 3 hang squat cleans + max effort jump rope1:00 – rest -rest to 11:00- 3 rounds of:2:00 – 5 push jerks + max effort rope ascents1:00 – rest