Day 1
WOD 211122
Warm-up – Coach’s Choice
A. 1 set every 3:00, x 5… build bar each set
15sec sprint @ 100% effort (row/bike/ski)
1 squat clean
2 front squats
3 push jerks
15sec sprint @ 100% effort (row/bike/ski)
Rest an additional 3min after 5th set, then B
B. AMRAP 12:00 @ 90% effort
14cal/12cal row
10/10 db hang clean & jerks… nte 50/35
8 t2b
C. post WOD recovery
Day 2
WOD 211123
Warm-up – Coach’s Choice
A1. 4 alternating devil’s squat clean thruster… rest to top of minute, then A2
A2. AMRAP 30sec – goblet lunges with A1 load… rest to top of minute, then A3
A3. 60sec FLR… rest 2min, then back to A1, x 4… build db load each set
Rest to 23:00 on timer, then B
B. Complete workload for time
21-15-9
Wall balls
Burpee box jumps… 24”/20”
C. post WOD recovery
Day 3
WOD 211124
Warm-up – Coach’s Choice
A. EMOM 30:00… barbells nte 135/95… dumbbells nte 50/35
1) 10 dual db shoulder to overhead
2) 150m/135m row or ski
3) 2. 2. 2 – power cleans – step over bar @ dots
4) 10 dual db front rack lunges
5) 150m/135m row or ski
6) 10 bjsd or mb step-ups
B. post WOD recovery
Day 4
211125
Morning Hours Only!
Happy Thanksgiving!
A. Rower/Ski Erg – 5k time trial… Bike Erg – 10k time trial
Day 5
WOD 211126
Warm-up – Coach’s Choice
Morning Hours only Today
A. Filthy 50
Complete workload for time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
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 211127
WOD – Coach’s Choice
