Day 1
WOD 191111
warm-up – Coach’s Choice
A1. 8 strict/weighted pull-up – OR – ring row… rest 30sec, then A2
A2. 8 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. 2:00 – max kb swings… nte 24kg/16kg
rest to 17:00 on timer, then C
C. 1 set @ high intensity… capped @ 12:00
50cal row/ski
40 wall balls
30 shoulder to overhead… nte 115/75
20 bjsd… nte 24”/20”
10 burpee pull-ups
D. post WOD recovery
Day 2
WOD 191112
warm-up – Coach’s Choice
A1. 3:00 @ 90% effort
100 double unders/singles
AMRAP until time expires…
5 power cleans (95/65)
5 burpees over bar
rest to 6:00 on timer, then A2
A2. 3:00 @ 90% effort
30 bjsd/step-ups (24”/20”)
AMRAP until time expires…
5 sdhp (95/65)
5 burpees over bar
rest to 14:00 on timer, then B
B1. 3:00 @ 90% effort
100 double unders/singles
AMRAP until time expires…
3/3 db hang clean & jerks (50/35)
5 t2b
rest to 20:00 on timer, then B2
B2. 3:00 @ 90% effort
30 bjsd/step-ups (24”/20”)
AMRAP until time expires…
6 db power snatches (50/35)
5 goblet squats w/db
rest to 28:00 on timer, then C
C. AMRAP 3:00 @ max effort
5 power cleans
3/3 db hang clean & jerks
5 sdhp
6 db power snatches
D. post WOD recovery
Day 3
WOD 191113
warm-up – Coach’s Choice
A1. 8 strict press… rest 30sec, then A2
A2. 8 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 – air squats
rest to 15:00 on timer, then C
C. 1 set for time… capped @ 15:00
1500m row/ski
50 t2b/hkr
30 med ball cleans (20/14)
Day 4
Partner 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-ups
6 squat cleans… nte 165/115
12cal bike
Partners can share reps however they see fit
B. post WOD recovery
Day 5
WOD 191115
warm-up – Coach’s Choice
A1. 60sec side bridge… rest 30sec, then A2
A2. 60sec FLR… rest 30sec, then A3
A3. 60sec side bridge… rest 30sec, then A4
A4. 60sec wall sit
rest to 10:00 on timer, then B
B. “Nancy” in a boat
5 rounds for time of:
500m row
15 ohs – OR – 15 front squats… nte 95/65
C. post WOD recovery
Day 6
WOD 191116
WOD – Coach’s Choice
