210226 Friday
Day 5WOD 210226 Happy 3rd Birthday Shed 4.0!!! View the birthday slideshow
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210226 Friday
Day 5WOD 210226Repeat WOD 210126 – RedShed Challenge Warm-up – Coach’s Choice A. EMOM 6:00Evens – 8-10 goblet curtsy squatsOdds – 8-10 alternating db hang clean & jerksB. EMOM 6:00Evens – 6-8 db split stand RDL each legOdds – 8-10 alternating db power snatchesC. EMOM 6:00Evens – 10-15 strict pull-ups/ring rowsOdds – 10-15 strict push-upsRest
210225 Thursday
Day 4WOD 210225Aerobic Repeats + ROMWOD A. 20:00 row with stroke rate changes every 2min30spm, 28spm, 26spm, 24spm, 22spm, 22spm, 24spm, 26spm, 28spm, 30spmB. ROMWOD
210224 Wednesday
Day 3WOD 210224 Warm-up – Coach’s Choice A. @ 0:00… complete 3 rounds of workload @ 90% effort9 dual db deadlifts… nte 50/359 pull-ups9 bjsd… nte 30”/24”B. @ 10:00… complete 3 rounds of workload @ 90% effort9 t2b9 dual db shoulder to overhead… nte 50/359 dual db front squats (w/sh2oh dbs)C. @ 20:00… complete 3
210223 Tuesday
Day 2WOD 210223 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build bar accordingly1 deadlift + 2 hang squat cleans + 4 front rack lungesRest to 10:00… adjust barbell to 90% of heaviest successful complex liftB. 4 sets @ 90% effort… capped @ 20:0025cal row/bike/ski4 deadlifts25 double unders/50 singles4 hang
210222 Monday
Day 1WOD 210222 Warm-up – Coach’s Choice A1. AMRAP 20sec – shoulder to overhead… rest to top of minute, then A2A2. AMRAP 20sec – sumo deadlift high pull… rest to 3:00, then back to A1, x 3… build bar accordinglyRest to 10:00, then BB. AMRAP 8:00 @ 80-90% effort2-4-6-8-10… and so on, until time expiresDb
