January 2023

Day 2 Tuesday 230131   A1. 5 barbell strict press from rack, rest TOM A2. 10 shoulder taps in FLR, pike on box, or handstand, rest TOM A3. 20 (1 for 1) Russian twists with plate Rest to 4:00 then back to A1 x 3 Rest 3:00 then B B. *3 sets capped at 15:00 […]

Day 1  Monday 230130   A. 1 Set every 3:00 x 5 5 deadlifts 5 bar facing burpees  Build barbell every round Rest 5:00 then B B. AMRAP 10:00 100 singles 20 ring rows 10 lateral box step up and overs nte 24

RedShed Rest Day Check out the weekly preview through the members’ SLACK channel. Email Coach McShawn for the link. WODs will continue to be posted daily on the blog.

Day 6 Saturday 230128   Coach’s Choice

Day 5 Friday 230127   A1. 4 TGU light to moderate load rest to 1:30 then A2 A2. 5 sit-ups + 5 hrpu + 5 air squats, rest to 3:00 then back to A1 x 3 Rest 5:00 then B B. AMRAP 15:00 Open WOD 19.1 19 Wallball shots 20# 10’, 14# 9” 19 calorie

Day 4 Thursday 230126 Olympic Lifting 5:30pm   A. Aerobic Intervals 9:00 row/bike/ski/run 3:00 rest 9:00 row/bike/ski/run

Day 3 Wednesday 230125 A. EMOM 12:00 Max box jump (step down) over 24/20 T2b cluster 3-5.3-5.3-5 rest :10 at dot Max distance on bike or ski Max burpee deadlift DB nte 50/35 Rest 4:00 then repeat

Day 2 Tuesday 230124 9:00am class will be treated like Open Gym 5:30pm regular WOD   A. AMRAP 25:00 10/10 overhead walking lunges 40/25 5 lateral burpee over DB with 2 hops 5 pull-up, c2b, mu 20 GHD or weighted sit-up 40 DU/ 80 singles

Day 1 Monday 230123   A1. 3 Tempo back squats 33X1, rest TOM then A2 A2. 1:00 front rack hold (stone, sandbag, or dual DB/KB off the shoulders) Rest to 3:00 then back to A1 x 3 Rest 3:00 after 3rd set then B B. 5 sets 1:00 shuttle run 1:00 rest Rest an additional

RedShed Rest Day Check out the weekly preview through the members’ SLACK channel. Email Coach McShawn for the link. WODs will continue to be posted daily here on the blog.