211122 Monday
Day 1WOD 211122
Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358
Day 1WOD 211122 Warm-up – Coach’s Choice A. 1 set every 3:00, x 5… build bar each set15sec sprint @ 100% effort (row/bike/ski)1 squat clean2 front squats3 push jerks15sec sprint @ 100% effort (row/bike/ski)Rest an additional 3min after 5th set, then BB. AMRAP 12:00 @ 90% effort14cal/12cal row10/10 db hang clean & jerks… nte 50/358
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Day 6WOD 211120 WOD – Coach’s Choice Happy 13th Birthday RedShed!!! Click here to see the 1st decade of RedShed Fitness!!!
Day 5WOD 211119 Warm-up – Coach’s Choice A. EMOM 9:001) 40sec side bridge (L)2) 40sec FLR3) 40sec side bridge (R)Rest 2min, then BB. AMRAP 14:00 @ 90% effort7 muscle-ups (bar or ring) – OR – 7 pull-ups50 wall balls100 double unders/singlesC. post WOD recovery
Day 4WOD 211118Aerobic Repeats + ROMWOD A. 3 x Tabata row/bike/ski (8 x 20sec work/10sec rest)… rest 2min b/t TabatasB. ROMWOD