210221 Rest Day
Rest Day Week of 210222 Preview
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Week of 210222 Preview
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
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210219 Friday
Day 5WOD 210219Repeat WOD 210120 – RedShed Challenge Warm-up – Coach’s Choice A. EMOM 6:002 unbroken hang clean & jerks… build bar over 6 setsRest 2min, then BB. EMOM 6:002 db power snatches… build as you go over 6 sets, as long as we have enough dumbbells for you to build appropriately!Rest 5min, then CC.
210218 Thursday
Day 4WOD 210218Aerobic Repeats + ROMWOD Choose A or B… goal is to complete workload in 20:00 windowA. 10 x 400m + 30sec FLRB. 10 x 300m + 30sec FLRC. ROMWOD
210217 Wednesday
Day 3WOD 210217 Warm-up – Coach’s Choice For all pieces… barbells nte 135/95… dbs nte 35/20A. EMOM 10:00Evens – 8-10 sumo deadliftOdds – 8-10 renegade rowsB. EMOM 4:0050 double unders/100 singlesRest 1:00, then CC. EMOM 10:00Evens – 2. 2. 2. – power cleans, step over bar @ dotsOdds – 5 devil’s pressD. EMOM 4:0050 double
210216 Tuesday
For the safety of our members and coaches, the morning classes have postponed until tomorrow due to icy roads. We will be operating with the usual afternoon/evening schedule. Day 2WOD 210216
