Day 1
WOD 181126
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 5-7 dumbbell chest press
odds – AMRAP 30sec strict pull-ups/ring row
rest to 15:00 on timer, then B
B. 3 sets @ 90% effort
500m row/ski – OR – 25cal bike
12 deadlifts… nte 100% bodyweight
21 bjsd @ 20”
C. post WOD – accumulate 30 ghd/abmat sit-ups + 30 hrpu
D. post WOD recovery
Day 2
WOD 181127
warm-up – Coach’s Choice
A. A. Barbell Thrusters – 15. 12. 9. 6. 3.
keep reps unbroken… load bar each set… 30sec forearm plank @ dots
execute thrusters @ 0:00, 3:00, 6:00, 9:00, 12:00
rest to 18:00 on timer, then B
B. EMOM 12:00
1) 15cal/12cal row
2) 10-15 t2b
3) 50 double unders… nte 40sec of attempts/singles
C. post WOD recovery
Day 3
WOD 181128
warm-up – Coach’s Choice
A. AMRAP 10:00 @ 90% effort
calories – row/bike/ski
*execute 12 wall balls EMOM, starting @ 0:00
rest to 15:00, then B
B. AMRAP 10:00 @ 90% effort
calories – row/bike/ski
*execute 10 pull-ups – OR – 5 muscle-ups EMOM, starting @ 0:00
C. post WOD – accumulate 5:00 of core holds
D. post WOD recovery
Day 4
WOD 181129
warm-up – Coach’s Choice
A. EMOM 8:00
evens – 10-12 heavy Russian kb swings
odds – 7-10 burpees
B. EMOM 8:00
evens – 10-12 goblet squats
odds – bjsd… 24”/20”
C. EMOM 8:00
evens – 10-12 kb sdhp
odds – 6-8 burpee box jumps
D. EMOM 8:00
evens – 10 goblet lunges
odds – 45sec wall sit
E. post WOD recovery
Day 5
WOD 181130
warm-up – Coach’s Choice
A. EMOM 5:00
3 unbroken squat cleans… load bar each set
rest to 10:00 on timer, then B
B. AMRAP 20:00 @ 80-90% effort… barbells @ 100% of “A”
50 double unders/singles
3 deadlifts
1 hang squat clean
30cal – Athlete’s Choice
3 deadlifts
1 hang squat clean
20 burpees over bar (lateral hops/steps)
3 deadlifts
1 hang squat clean
C. post WOD recovery
Day 6
WOD 181201
WOD – Coach’s Choice
