Day 1
WOD 210222
Warm-up – Coach’s Choice
A1. AMRAP 20sec – shoulder to overhead… rest to top of minute, then A2
A2. AMRAP 20sec – sumo deadlift high pull… rest to 3:00, then back to A1, x 3… build bar accordingly
Rest to 10:00, then B
B. AMRAP 8:00 @ 80-90% effort
2-4-6-8-10… and so on, until time expires
Db power snatch (50/35)
Bjsd/step-up (24”/20”)
Rest 4min, then C
C. AMRAP 8:00 @ 80-90% effort
2-4-6-8-10… and so on, until time expires
Wall balls
Burpees
D. post WOD recovery
Day 2
WOD 210223
Warm-up – Coach’s Choice
A. 1 set of complex every 90sec, x 5… build bar accordingly
1 deadlift + 2 hang squat cleans + 4 front rack lunges
Rest to 10:00… adjust barbell to 90% of heaviest successful complex lift
B. 4 sets @ 90% effort… capped @ 20:00
25cal row/bike/ski
4 deadlifts
25 double unders/50 singles
4 hang squat cleans
25cal row/bike/ski
4 front rack lunges
25 double unders/50 singles
C. post WOD recovery
Day 3
WOD 210224
Warm-up – Coach’s Choice
A. @ 0:00… complete workload @ 90% effort
3 rounds of:
9 dual db deadlifts… nte 50/35
9 pull-ups
9 bjsd… nte 30”/24”
B. @ 10:00… complete workload @ 90% effort
9 t2b
9 dual db shoulder to overhead… nte 50/35
9 dual db front squats (w/sh2oh dbs)
C. @ 20:00… complete workload @ 90% effort
9 db-facing burpees
9 dual db power cleans… nte 50/35
9 wall balls
D. post WOD recovery
Day 4
WOD 210225
Aerobic Repeats + ROMWOD
A. 20:00 row with stroke rate changes every 2min
30spm, 28spm, 26spm, 24spm, 22spm, 22spm, 24spm, 26spm, 28spm, 30spm
B. ROMWOD
Day 5
WOD 210226
Repeat WOD 210126 – RedShed Challenge
Warm-up – Coach’s Choice
A. EMOM 6:00
Evens – 8-10 goblet curtsy squats
Odds – 8-10 alternating db hang clean & jerks
B. EMOM 6:00
Evens – 6-8 db split stand RDL each leg
Odds – 8-10 alternating db power snatches
C. EMOM 6:00
Evens – 10-15 strict pull-ups/ring rows
Odds – 10-15 strict push-ups
Rest to 20:00, then D
D. Work @ 90% effort… 10:00 cap
1-2-3-4-5-6-7-8-9-10… burpees
20-18-16-14-12-10-8-6-4-2… calories – row/ski
E. post WOD recovery
Day 6
WOD 210227
WOD – Coach’s Choice
