Day 1
WOD 210208
Warm-up – Coach’s Choice
A. Wave Load – Shoulder to Overhead
8. 6. 4. 8. 6. 4. – 2nd 8 should be at 1st 6 load and so on…
@ dots – 1 tgu + 2 db hang snatches each side (tgu to standing + 2 hang db snatches, then tgu back to floor, switch arms and repeat sequence on other side)… ((db load should be tough))
S2OH reps @ 0:00, 4:00, 8:00, 12:00, 16:00, 20:00
Rest to 28:00, then B
B. AMRAP 5:00
Calories – row/ski
EMOM 3 burpees, starting @ 0:00
C. post WOD recovery
Day 2
WOD 210209
Warm-up – Coach’s Choice
A. 1 set of complex every 90sec, x 4… build complex as you go
1 deadlift + 2 hang squat cleans+ 4 front rack lunges
Rest to 10:00, prep for B
B. AMRAP 20:00 @ aerobic flow pace… barbell @ 100% of A
12cal row/bike/ski
8 wall balls
4 t2b
2 pull-ups
1 barbell complex
C. post WOD recovery
Day 3
WOD 210210
Warm-up – Coach’s Choice
A1. 3/3 single arm db thrusters… rest to top of minute, then A2
A2. 6-8 single arm row each arm… rest to 3:00, then back to A1, x 3
@ 10:00, start Bs
B1. 1:00 – max effort kb swings… athlete’s choice… rest 2min, then B2
B2. 1:00 – max effort bjsd… athlete’s choice… rest 2min, then B3
B3. 1:00 – max effort burpees
Rest 5min (22:00), then C
C. EMOM 8:00 @ 25% of total reps of B1, B2, B3
Kb swings
Bjsd
Burpees
D. post WOD recovery
Day 4
WOD 210211
Aerobic Repeats + ROMWOD
Warm-up – Coach’s Choice
Choose A1 or A2…
A1. 8 x 2:00 row/ski, 30sec rest b/t sets
A2. 8 x 30sec row/ski, 2:00 rest b/t sets
B. ROMWOD
Day 5
WOD 210212
Repeat WOD 210119 – RedShed Challenge
Warm-up – Coach’s Choice
A. 3 sets @ 80-90% effort
10 strict, unbroken dumbbell curl & press… both arms same time
60sec forearm plank
Rest to 10:00, then B
B. 100 wall balls for time… execute 30 double unders/50 singles every drop or stop… 10:00 cap, next piece starts @ 20:00 on timer
C. AMRAP 10:00 @ 80-90% effort
15 kb swings (24kg/16kg)
10 hrpu
5 pull-ups/ring rows
D. post WOD recovery
Day 6
WOD 210213
WOD – Coach’s Choice
