Day 2WOD 210216 Warm-up – Coach’s Choice A1. Complete workload @ 90% effort… work @ 0:00, 6:00, 12:00, 18:00, 24:0020sec row/bike/ski sprint + 8 heavy kb swings + 8 high box jumpsA2. Complete workload @ 90% effort… work @ 3:00, 9:00, 15:00, 21:00, 27:008 alternating db hang clean & jerks (50/35) + 8 alternating goblet […]
Day 1WOD 210215 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build accordingly1 squat clean + 2 front squats + 3 push jerksRest to 10:00… adjust barbell to 90% of heaviest successful lift in AB. AMRAP 20:00 @ 90% effort1 squat clean2 front squats3 push jerks4 burpees over bar5 pull-ups6
Day 1WOD 210215 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build accordingly1 squat clean + 2 front squats + 3 push jerksRest to 10:00… adjust barbell to 90% of heaviest successful lift in AB. AMRAP 20:00 @ 90% effort1 squat clean2 front squats3 push jerks4 burpees over bar5 pull-ups6
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Day 5WOD 210212Repeat WOD 210119 – RedShed Challenge Warm-up – Coach’s Choice A. 3 sets @ 80-90% effort10 strict, unbroken dumbbell curl & press… both arms same time60sec forearm plankRest to 10:00, then BB. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00
Day 4WOD 210211Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice Choose A1 or A2…A1. 8 x 2:00 row/ski, 30sec rest b/t setsA2. 8 x 30sec row/ski, 2:00 rest b/t setsB. ROMWOD
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