Day 1
WOD 181119
warm-up – Coach’s Choice
A. Barbell Thrusters – 20. 15. 10. 5
keep reps unbroken… load bar each set… 30sec farmer’s carry hold @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
30 bjsd… 24”/20”
20 kb swings… nte 32kg/24kg
10 pull-ups
C. post WOD recovery
Day 2
WOD 181120
warm-up – Coach’s Choice
A. 7 sets @ 80-90% effort… capped @ 10:00
10 med ball cleans
10 burpees
rest to 15:00 on timer, then B
B. Complete workload for maximum distance/calories… row/bike/ski
1:00 – work
3:00 – rest
2:00 – work
2:00 – rest
3:00 – work
1:00 – rest
4:00 – work
C. post WOD recovery
Day 3
WOD 181121
warm-up – Coach’s Choice
A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint @ 0:00, 2:00, 4:00, 6:00, 8:00
rest to 12:00 on timer, then B
B. “Grace”
30 clean & jerks for time… 135/95
rest to 22:00 on timer, then C
C. 5 x 20sec row sprints @ 100% effort… sprint @ 22:00, 24:00, 26:00, 28:00, 30:00
D. post WOD recovery
Day 4
WOD 181122
Happy Thanksgiving
Day 5
WOD 181123
Repeat WOD 171124, WOD 161125
AM Heats only… 7, 8, 9, 10
warm-up – Coach’s Choice
A. “Filthy 50”
1 set for time of: (this list is the CrossFit Rx’d version)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
B. post WOD recovery
Day 6
WOD 181124
WOD – Coach’s Choice
