January 2023

Day 3 Wednesday 230111 Build your gymnastics, DB weight, and box height each piece as appropriate A. AMRAP 6:00   4 rr/jumping pull-ups/pull-ups 6 alt DB hang clean & jerks nte 50/35 10 bjsd nte 20” Rest 4:00 then B B. AMRAP 6:00 4 jumping pull-up/PU/C2B 6 alt DB hang clean & Jerk 10 bjsd […]

Day 2  Tuesday 2301010   A.  1 power clean every :90 x 6 Build to a heavy single Rest 5:00 then B B. For time capped at 8:00 30 power cleans at 90% of A Rest 5:00 then C C. For time AFAP barbells nte 135/95 10 sh20h… 5t2b 8…4 6…3 4…2 2…1

Day 1 Monday 230109   A1. 6 weighted single leg step up each leg Rest TOM then A2 A2. 3 Pull-up negatives at :00 :45 nte :05 of negative Rest to 3:00 then back to A1 x 3 Rest an additional 3:00 then B B. AMRAP 18:00 nte 115/75 3 hang power snatches 5 overhead

RedShed Rest Day Week 230109 Preview

Day 5 Friday 230106   A. EMOM 9:00 :45 FLR 7-10 burpees :45 easy row Rest 5:00 then B B. AMRAP 14:00 Open WOD 14.4 REPEAT: 211229 201230 60 cal row 50 t2b 40 wallballs 20#/10” 14#/9” 30 power clean 135/95 20 ring muscle-ups This is the WOD as written for the open. We’ve repeated

Day 4 Thursday 230105 Olympic Lifting 5:30pm   A. Aerobic Intervals 1:00 work…2:00 rest 1:00 work…1:30 res 1:00 work…1:00 rest 1:00 work..:30 rest 1:00 Rest 5:00 then repeat

Day 3 Wednesday 230104   A1. 5 Front squats, rest TOM A2. 10.8.6 strict pulling reps, rest to 3:00 X 3 0:00, 3:00, 6:00 Rest an additional 3:00 then B B. AMRAP 4:00 barbell nte 90% of A1 2 hspu 4 kbs 32/24kg 6 deadlifts Rest 3:00 C. AMRAP 5:00 barbell nte 80% of A1

Day 2 Tuesday 230103   A. AMRAP 6:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats Rest 3:00 B. For time 10:00 cap 2k row Rest 3:00 C. AMRAP 6:00 “Cindy” 5 pull-ups 10 push-ups 15 air squats

Day 1 Monday 230102   A. EMOM 8:00 8 Dual DB rows 10 DB seesaw press Rest 2:00 B. EMOM 8:00 5-8 dips :00 :20 :40 Amrap :30 BJSD nte 24” Rest 2:00 C. EMOM 8:00 10 reverse lunge to wallball :30 DB snatch