Day 1
WOD 191118
warm-up- Coach’s Choice
A1. 6 strict press… rest 30sec, then A2
A2. 6 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 calories… row/bike/ski
rest to 15:00 on timer, then C
C. AMRAP 15:00 @ 90% effort
10 db power snatch (50/35)
15 wall balls
20 double unders – OR – 10 bjsd @ 20”
D. post WOD recovery
Day 2
WOD 191119
warm-up – Coach’s Choice
A1. 6 strict/weighted pull-up – OR – ring row… rest 30sec, then A2
A2. 6 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. 5:00 – max bjsd (24”/20”)
rest to 20:00 on timer, then
C. 1 set @ max effort
500m row/ski
30 clean to overhead… nte 95/65
D. post WOD recovery
Day 3
WOD 191120
warm-up – Coach’s Choice
Athletes can start at any station
A1. 400m/350m row/ski… rest to 3:00 on timer, then A2
A2. 20cal/15cal bike… rest to 6:00 on timer, then A3
A3. 30 step-ups (24”/20”)… rest to 9:00 on timer, then back to A1, x 2
rest to 22:00 on timer, then B
B. Complete workload @ high intensity
21-15-9
db shoulder to overhead… nte 50/35
t2b/k2e/hkr
goblet squats
C. post WOD recovery
Day 4
Partner WOD 191121
warm-up – Coach’s Choice
A. Complete workload for time as a team… only one athlete working at a time… partition as desired!
100cal bike
100 barbell thrusters… nte 95/65
100 pull-ups
B. post WOD recovery
Day 5
WOD 191122
warm-up – Coach’s Choice
A. Complete workload for time… capped @ 8:00
12. 9. 6.
kb swings (choice)
wall balls
step-ups
7 burpees @ the dots
rest to 11:00 on timer, then B
B. Complete workload for time… capped @ 8:00
12. 9. 6.
t2b/k2e/hkr
kb sdhp (choice)
push press… nte 115/75
7 burpees @ dots
rest to 22:00 on timer, then C
C. Repeat A or B
D. post WOD recovery
Day 6
WOD 191123
WOD – Coach’s Choice
