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Day 1  Monday 230116 A. EMOM 8:00 3-5 Ring MU progressions 6-10 pistols or pistol progressions Rest 3:00 then B B. AMRAP 20:00 1:30 apparatus  :30 handstand or feet elevated plank or FLR 16 alt DB power snatches nte 40/25 4: lunge + lunge + burpee SCORE= distance on the rower

RedShed Rest Day! Week of 230116 Preview HAPPY BIRTHDAY Kathy P!!!

Day 6 Saturday 230114 7, 8, 9am 9am Partner WOD!

Day 5 Friday 230113 Open WOD 21.1    A EMOM 9:00 3 sit-ups + 3 hrpu + 3 air squats 150m row ski :30 hollow body hold Rest to 15:00 B For time 15:00 cap 1 wall walk 10 du/singles 3 wall walk 30 du/singles 6 wall walk 60 du/singles 9 wall walk 90 du/singles 

Day 4 Thursday 230112 Olympic Lifting 5:30pm   A. 6 Sets 1:30 row/bike/ski/run 1:30 skill work of choice 1:00 rest

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