211128 Rest Day
Rest Day Week of 211129 Preview
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211126 Friday
Day 5WOD 211126 Warm-up – Coach’s ChoiceMorning Hours only Today A. Filthy 50Complete workload for time50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersB. post WOD recovery
211125 Thursday
Day 4WOD 211125Morning Hours Only today!Happy Thanksgiving! A. 5K Time Trial – rower & ski erg… 10k Time Trial – bike erg B. ROMWOD
211124 Wednesday
Day 3WOD 211124 Warm-up – Coach’s Choice A. EMOM 30:00… barbells nte 135/95… dumbbells nte 50/351) 10 dual db shoulder to overhead2) 150m/135m row or ski3) 2. 2. 2 – power cleans – step over bar @ dots4) 10 dual db front rack lunges5) 150m/135m row or ski6) 10 bjsd or mb step-upsB. post WOD
211123 Tuesday
Day 2WOD 211123 Warm-up – Coach’s Choice A1. 4 alternating devil’s squat clean thruster… rest to top of minute, then A2A2. AMRAP 30sec – goblet lunges with A1 load… rest to top of minute, then A3A3. 60sec FLR… rest 2min, then back to A1, x 4… build db load each setRest to 23:00 on timer,
