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Day 1WOD 191125 warm-up- Coach’s Choice Athletes can start @ A or BA. 6 sets… not for time5 strict press… load is athlete’s choice250m rowrest to 15:00 on the timer, then BB. 6 sets… not for time5 strict/weighted pull-ups/ring rows… load is athlete’s choice15cal bikeC. post WOD recovery

Day 1WOD 191125 warm-up- Coach’s Choice Athletes can start @ A or BA. 6 sets… not for time5 strict press… load is athlete’s choice250m rowrest to 15:00 on the timer, then BB. 6 sets… not for time5 strict/weighted pull-ups/ring rows… load is athlete’s choice15cal bikeC. post WOD recovery Day 2WOD 191126 warm-up – Coach’s Choice

Day 5WOD 191122 warm-up – Coach’s Choice A. Complete workload for time… capped @ 8:0012. 9. 6. kb swings (choice)wall ballsstep-ups7 burpees @ the dotsrest to 11:00 on timer, then BB. Complete workload for time… capped @ 8:0012. 9. 6.t2b/k2e/hkrkb sdhp (choice)push press… nte 115/757 burpees @ dotsrest to 22:00 on timer, then CC. Repeat A

Day 4Partner WOD 191121 warm-up – Coach’s Choice A. Complete workload for time as a team… only one athlete working at a time… partition as desired!100cal bike100 barbell thrusters… nte 95/65100 pull-upsB. post WOD recovery

Day 3WOD 191120 warm-up – Coach’s Choice Athletes can start at any stationA1. 400m/350m row/ski… rest to 3:00 on timer, then A2A2. 20cal/15cal bike… rest to 6:00 on timer, then A3A3. 30 step-ups (24”/20”)… rest to 9:00 on timer, then back to A1, x 2rest to 22:00 on timer, then BB. Complete workload @ high

Day 2WOD 191119 warm-up – Coach’s Choice A1. 6 strict/weighted pull-up – OR – ring row… rest 30sec, then A2A2. 6 dumbbell step-ups, total reps, alternate legs… 2 risers or bumpers… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 5:00 – max

Day 1WOD 191118 warm-up- Coach’s Choice A1. 6 strict press… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 2:00 – max calories… row/bike/skirest to 15:00 on timer, then CC. AMRAP 15:00 @ 90% effort10 db

Day 1WOD 191118 warm-up- Coach’s Choice A1. 6 strict press… rest 30sec, then A2A2. 6 dumbbell deadlifts… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 2:00 – max calories… row/bike/skirest to 15:00 on timer, then CC. AMRAP 15:00 @ 90% effort10 db

Day 5WOD 191115 warm-up – Coach’s Choice A1. 60sec side bridge… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec side bridge… rest 30sec, then A4A4. 60sec wall sitrest to 10:00 on timer, then BB. “Nancy” in a boat5 rounds for time of:500m row15 ohs – OR – 15 front squats… nte 95/65C.

Day 4Partner WOD 191114 warm-up – Coach’s Choice A. 10 rounds for time of… (courtesy of Coach Kevin from CFC)5 muscle-ups – OR – 10 pull-ups6 squat cleans… nte 165/11512cal bikePartners can share reps however they see fitB. post WOD recovery