MON November 11/13
Gym closed for Remembrance day – we will never forget.
TUES November 12//13
REST DAY
WED November 13/13
WARM-UP
Warm-up – coaches pick
WOD
A. Row 500m x3 @ 50%, 65%, 75% effort – rest as needed
B. Row 2000m – rest half time of row – 2 rounds
C1. Reverse sit-ups 3 x 12 – rest
as needed
C2. Back extensions 3 x 12 – rest as needed
THURS November 14/13
REST DAY
FRI November 15/13
WARM-UP
Warm-up – coaches pick
WOD
A1. Deadlift 6×4 – rest 20-30sec
A2. DB press 6×8 – rest as needed
B. Ski erg sprints – 30sec max effort – Every 3min x 5 rounds
SAT November 16/13
WARM-UP
Warm-up – coaches pick
WOD
A1. AMRAP in 7 minutes of;
– Row for distance
Rest 3 min
A2. AMRAP in 7 in of;
– 8 pull-ups
– 8 push-ups
– 8 air squats
Rest 3 minutes
2 rounds
SUN November 17/13
REST DAY
