Day 1
WOD 191104
warm-up – Coach’s Choice
A1. 10 strict press… rest 30sec, then A2
A2. 10 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 B
B. 2:00 – max wall balls
rest to 15:00 on timer, then C
C. 3 sets @ 85-90% effort
25 bjsd… nte 24”/20”
14 db g2oh… nte 50/35
30cal row/ski – OR – 20cal bike
D. post WOD recovery
Day 2
WOD 191105
warm-up – Coach’s Choice
A1. 10 strict/weighted pull-up – OR – ring row… rest 30sec, then A2
A2. 10 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 B
B. 30 reps for time of barbell ground to overhead… nte 95/65
rest to 17:00 on timer, then C
C. AMRAP 12:00 @ 80-90%
20 double unders – OR – 50 singles
15 front squats… nte 75/55
10 burpees over the bar
5 pull-ups
D. post WOD recovery
Day 3
WOD 191106
Bring-A-Friend
warm-up – Coach’s Choice
A. 3 x 1:30 row/bike/ski… rest 1:30 b/t sets
rest to 9:00 on timer, then B
B1. AMRAP 90sec – kb swings… rest 1:30, then B2
B2. AMRAP 90sec – wall balls… rest 1:30, then B3
B3. AMRAP 90sec – bjsd/step-ups
rest to 20:00 on timer, then C
C. 3 x 1:30 row/bike/ski… rest 1:30 b/t sets
D. post WOD recovery
Day 4
Partner WOD 191107
warm-up – Coach’s Choice
A. Partner 2000m row… rest to 12:00 on timer, then B
B. Partner Double “Grace”… each athlete must complete 30 reps… barbell nte 135/95… break up reps however you want!
rest exactly 2min after completing “B”, then C
C. 100 burpee finisher… break up reps however you want!
D. post WOD recovery
Day 5
WOD 191108
warm-up – Coach’s Choice
A1. 20sec shuttle runs… rest to 2:00 on timer, then A2
A2. 20sec Assault Bike… rest to 4:00 on timer, then back to A1, x 3
rest to 15:00 on timer, then B
B. AMRAP 15:00 @ 80-90% effort
15 sdhp… nte 75/55
15 hrpu
30 air squats
60 double unders/singles
C. post WOD recovery
Day 6
WOD 191109
WOD – Coach’s Choice
