Day 2WOD 210223 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build bar accordingly1 deadlift + 2 hang squat cleans + 4 front rack lungesRest to 10:00… adjust barbell to 90% of heaviest successful complex liftB. 4 sets @ 90% effort… capped @ 20:0025cal row/bike/ski4 deadlifts25 double unders/50 singles4 hang […]
Day 1WOD 210222 Warm-up – Coach’s Choice A1. AMRAP 20sec – shoulder to overhead… rest to top of minute, then A2A2. AMRAP 20sec – sumo deadlift high pull… rest to 3:00, then back to A1, x 3… build bar accordinglyRest to 10:00, then BB. AMRAP 8:00 @ 80-90% effort2-4-6-8-10… and so on, until time expiresDb
Day 1WOD 210222 Warm-up – Coach’s Choice A1. AMRAP 20sec – shoulder to overhead… rest to top of minute, then A2A2. AMRAP 20sec – sumo deadlift high pull… rest to 3:00, then back to A1, x 3… build bar accordinglyRest to 10:00, then BB. AMRAP 8:00 @ 80-90% effort2-4-6-8-10… and so on, until time expiresDb
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Day 5WOD 210219Repeat WOD 210120 – RedShed Challenge Warm-up – Coach’s Choice A. EMOM 6:002 unbroken hang clean & jerks… build bar over 6 setsRest 2min, then BB. EMOM 6:002 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!Rest 5min, then CC.
Day 4WOD 210218Aerobic Repeats + ROMWOD Choose A or B… goal is to complete workload in 20:00 windowA. 10 x 400m + 30sec FLRB. 10 x 300m + 30sec FLRC. ROMWOD
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