Day 5WOD 210212Repeat WOD 210119 – RedShed Challenge Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press… both arms same time60sec forearm plankRest to 10:00, then BB. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 […]
Day 4WOD 210211Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice Choose A1 or A2…A1. 8 x 2:00 row/ski, 30sec rest b/t setsA2. 8 x 30sec row/ski, 2:00 rest b/t setsB. ROMWOD
Day 3WOD 210210 Warm-up – Coach’s Choice A1. 3/3 single arm db thrusters… rest to top of minute, then A2A2. 6-8 single arm row each arm… rest to 3:00, then back to A1, x 3@ 10:00, start BsB1. 1:00 – max effort kb swings… athlete’s choice… rest 2min, then B2B2. 1:00 – max effort bjsd…
Day 2WOD 210209 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 4… build complex as you go1 deadlift + 2 hang squat cleans+ 4 front rack lungesRest to 10:00, prep for BB. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of A12cal row/bike/ski8 wall balls4 t2b2 pull-ups1 barbell complexC. post
Day 1WOD 210208 Warm-up – Coach’s Choice A. Wave Load – Shoulder to Overhead8. 6. 4. 8. 6. 4. – 2nd 8 should be at 1st 6 load and so on…@ dots – 1 tgu + 2 db hang snatches each side (tgu to standing + 2 hang db snatches, then tgu back to floor,
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Flanders, New Jersey 07836
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