Day 1
WOD 201116
Warm-up – Coach’s Choice
A. 1 set every 3min, x 5
8 dual db deadlifts
10 goblet curtsy squats
50 double unders/100 singles
Rest to 18:00, then B
B. Complete workload for time… db nte 50/35
1-2-3-4-5-6-7-8-9-10… dual db push press
10-9-8–7-6-5-4-3-2-1… t2b/k2e/hkr
C. post WOD recovery
Day 2
WOD 201117
Warm-up – Coach’s Choice
A. 5. 5. 5. 5. 5. – touch-n-go power cleans… build as you go… unbroken reps… clean every 3min
15 wall balls @ dots
@ 15:00… start B
B. AMRAP 5:00 – med ball step-ups
Rest 5min, then C
C. Complete workload for time… barbell @ 100% of A
1 power clean + 5 bar-facing burpees
1 power clean + 4 bfb
1 power clean + 3 bfb
1 power clean + 2 bfb
1 power clean + 1 bfb
D. post WOD recovery
Day 3
WOD 201118
Warm-up – Coach’s Choice
A. AMRAP 30:00 @ 80-90% effort
5 strict pull-ups
10 barbell hang to overhead… nte 95/65
15 bjsd… nte 24”
20cal row/bike/ski
B. post WOD recovery
Day 4
WOD 201119
Aerobic Intervals + ROMWOD + Open Gym
A. Choose a workload you can accomplish in 20:00
Option 1 – 10 x 15cal row + 10 burpees
Option 2 – 10 x 12cal row + 8 burpees
Option 3 – 10 x 10cal row + 6 burpees
B. ROMWOD
Day 5
WOD 201120
Warm-up – Coach’s Choice
A. 1 set every 2min, x 5… build barbell complex as you go
1 squat clean + 2 front rack lunges + 3 thrusters
Rest to 12:00, then B
B. 1 set every 3min, x 6… barbell @ 100% of A
5 pull-ups
10 hrpu
15 air squats
1 set of barbell complex
C. post WOD recovery
Day 6
WOD 201121
WOD – Coach’s Choice
