Day 1
WOD 210215
Warm-up – Coach’s Choice
A. 1 set of complex every 90sec, x 5… build accordingly
1 squat clean + 2 front squats + 3 push jerks
Rest to 10:00… adjust barbell to 90% of heaviest successful lift in A
B. AMRAP 20:00 @ 90% effort
1 squat clean
2 front squats
3 push jerks
4 burpees over bar
5 pull-ups
6 t2b
7 wall balls
C. post WOD recovery
Day 2
WOD 210216
Warm-up – Coach’s Choice
A1. Complete workload @ 90% effort… work @ 0:00, 6:00, 12:00, 18:00, 24:00
20sec row/bike/ski sprint + 8 heavy kb swings + 8 high box jumps
A2. Complete workload @ 90% effort… work @ 3:00, 9:00, 15:00, 21:00, 27:00
8 alternating db hang clean & jerks (50/35) + 8 alternating goblet reverse lunges (w/db) + 20sec row/bike/ski sprint
B. post WOD recovery
Day 3
WOD 210217
Warm-up – Coach’s Choice
For all pieces… barbells nte 135/95… dbs nte 35/20
A. EMOM 10:00
Evens – 8-10 sumo deadlift
Odds – 8-10 renegade rows
B. EMOM 4:00
50 double unders/100 singles
Rest 1:00, then C
C. EMOM 10:00
Evens – 2. 2. 2. – power cleans, step over bar @ dots
Odds – 5 devil’s press
D. EMOM 4:00
50 double unders/100 singles
E. post WOD recovery
Day 4
WOD 210218
Aerobic Repeats + ROMWOD
Choose A or B… goal is to complete workload in 20:00 window
A. 10 x 400m + 30sec FLR
B. 10 x 300m + 30sec FLR
C. ROMWOD
Day 5
WOD 210219
Repeat WOD 210120 – RedShed Challenge
Warm-up – Coach’s Choice
A. EMOM 6:00
2 unbroken hang clean & jerks… build bar over 6 sets
Rest 2min, then B
B. EMOM 6:00
2 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 C
C. 3 sets @ 90% effort… barbells and dumbbells @ 100% of A and B respectively
20cal row/bike/ski
2 hang clean & jerks
20 t2b
2 db power snatches
50 double unders/100 singles
D. post WOD recovery
Day 6
WOD 210220
WOD – Coach’s Choice
