211125 Thursday
Day 4WOD 211125Morning Hours Only today!Happy Thanksgiving! A. 5K Time Trial – rower & ski erg… 10k Time Trial – bike erg B. ROMWOD
Day 4WOD 211125Morning Hours Only today!Happy Thanksgiving! A. 5K Time Trial – rower & ski erg… 10k Time Trial – bike erg B. ROMWOD
Day 3WOD 211124 Warm-up – Coach’s Choice A. EMOM 30:00… barbells nte 135/95… dumbbells nte 50/351) 10 dual db shoulder to overhead2) 150m/135m row or ski3) 2. 2. 2 – power cleans – step over bar @ dots4) 10 dual db front rack lunges5) 150m/135m row or ski6) 10 bjsd or mb step-upsB. post WOD
Day 2WOD 211123 Warm-up – Coach’s Choice A1. 4 alternating devil’s squat clean thruster… rest to top of minute, then A2A2. AMRAP 30sec – goblet lunges with A1 load… rest to top of minute, then A3A3. 60sec FLR… rest 2min, then back to A1, x 4… build db load each setRest to 23:00 on timer,
Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358
Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358
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Day 6WOD 211120 WOD – Coach’s Choice Happy 13th Birthday RedShed!!! Click here to see the 1st decade of RedShed Fitness!!!