Monthly Archives: November 2021

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
WCG ROW/PUSH/T2B
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Toes-to-Rings

Warmup
3 Sets:
:30 Jumping Jacks
10 Straight Leg Good Mornings
:30 Plank Hold
10 Straight Leg Deadlifts

1 Set:
5 Deadlifts (40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
5 RDS
9 KB swing
5 lateral burpee jump over KB
then, 1 min
4 RDS
6 DL 225/155
4 lateral burpee jump over bar
then, 1 minute
3 RDS
3 PC 155/105
3 lateral burpee jump over bar

Strength / Skill
DB Bench press
4 sets of 10-12

WOD
6 min amrap
10 db push up (2dbs)
5 db manmaker (2dbs)
10 db sit up crunch (1db)
40/25

2 min transition

6 min amrap
5 ring/box dips
10 kb swing
15 sit ups

3 WODs all 8min amraps - 4 person teams

Coach will help create teams so that they are as equal as possible

wod 1
A- 20 wall ball - pacer
B- max cal bike
C - max cal ski
D - max cal row

3 min transition

wod 2
A.B - YGIG 5t2b/pu combo ea+ 1 wall walk ea
C.D - 200m run together

3 minutes

wod 3
As a team max total weight G20h

[Lifting one athlete at a time, team has 8min to lift the most total cumulative weight from the ground over the head.
This can be done with higher reps at a lighter weight, or fewer reps at a heavier weight, or some mix of the two, it's your choice.]

Try tp partner up as even as possible. Of course coach can help create teams so that they are as equal as possible