MON November 25/13
WARM-UP
Warm-up – coaches pick
WOD
A. Airdyne sprints 20sec on 20sec off – Every 3 min @ 60-70-80-90%
B. Complete;
– 8 KB goblet squat
– 12 KBS
– Row 250 meters @ max effort
Every 5 min x 5 rounds
TUES November 26/13
REST DAY
WED November 27/13
WARM-UP
Warm-up – coaches pick
WOD
A. Row sprint 30sec Every 3 minutes x 5 rounds
Rest 3-5 min
B. Row 20sec – Every 2 minutes x5 rounds
Rest 3-5 min
C. Row 10sec – Every 1 minute x 5 rounds
THURS November 28/13
REST DAY
FRI November 29/13
WARM-UP
Warm-up – coaches pick
WOD
A. Rowing “Helen”
500m row
21 KBS
12 pull-ups
5 rounds for time.
SAT November 30/13
WARM-UP
Warm-up – coaches pick
WOD
A. AMRAP in 5 minutes of;
– 5 pull-ups
– 10 push-ups
– 15 squats
Rest 2.5 minutes
A2. AMRAP in 5 minutes of;
– Row for distance
Rest 2.5 minutes
3 rounds
SUN December 01/13
REST DAY
