Day 1
WOD 191125
warm-up- Coach’s Choice
Athletes can start @ A or B
A. 6 sets… not for time
5 strict press… load is athlete’s choice
250m row
rest to 15:00 on the timer, then B
B. 6 sets… not for time
5 strict/weighted pull-ups/ring rows… load is athlete’s choice
15cal bike
C. post WOD recovery
Day 2
WOD 191126
warm-up – Coach’s Choice
A. EMOM 10:00
evens – 6 dumbbell step-ups, total reps, alternate legs… 2 risers or bumpers
odds – power clean cluster, 2. 2. 2 – step over bar @ dots
@ 10:00 on the timer, execute 50 burpees
rest to 18:00 on timer, then B
B. EMOM 10:00
evens – 6 dumbbell deadlifts
odds – 6/6 db hang clean & jerks
@ 28:00 on the timer, execute 150 double unders or 50 bjsd
C. post WOD recovery
Day 3
WOD 191127
warm-up – Coach’s Choice
A1. Work @ 0:00, 6:00, 12:00, 18:00, 24:00… barbells nte 95/65
5 t2b + 7 hang power snatches + 8cal/6cal Assault Bike
A2. Work @ 3:00, 9:00, 15:00, 21:00, 27:00… barbell nte 95/65
10cal/8cal row + 7 shoulder to overhead + 5 burpees over bar
B. post WOD recovery
Day 4
191128
Happy Thanksgiving
Day 5
WOD 191129
Repeat WOD 181123, 171124, 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 191130
WOD – Coach’s Choice
