MON November 04/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete;
– 4-6 push press
– 8-10 ring rows
– Row 200 or 250m
Every 5 min x 6 rounds
TUES November 05//13
REST DAY
WED November 06/13
WARM-UP
Warm-up – coaches pick
WOD
A. Back squats 5 x 5 –at heavy load
B. 30sec gym length sprints – Every 3 min x 5 rounds
THURS November 07/13
REST DAY
FRI November 08/13
WARM-UP
Warm-up – coaches pick
WOD
A. Airdyne sprints – 10sec Every 60sec @ 50, 60, 70, 80, 90, 100%
B. Row 1500m – Rest 50% of time 3 Rounds
C. Reverse sit-ups 3-4 x 10-12 – rest as needed
SAT November 09/13
WARM-UP
Warm-up – coaches pick
WOD
A. Complete each movement before moving on;
– 20 15/25# DB step ups to moderate box height
– 15 15/25# DB push press
– 10 15/25# DB top end burpee
– Row 500m
– Every 8min if total time to complete is over 4min or Every 7 minutes if under 2min.
4 rounds
SUN November 10/13
REST DAY
