Day 1
WOD 211220
Repeat WOD 201218
Warm-up – Coach’s Choice
Chipper Monday!
Goal of today’s training is to choose the movements that you love… don’t get stuck!
A. Complete workload @ 90% effort
200 double unders – OR – 50 bjsd
30 hang squat snatch – OR – 30 hang squat clean… nte 75/55
50 wall balls
50cal row/ski
50 t2b
30 ohs – OR – 30 front squats… nte 75/55
200 double unders – OR – 50 bjsd
B. post WOD recovery
Day 2
WOD 211221
Repeat WOD 201221, 181221, WOD 131221
Warm-up – Coach’s Choice
A. “Happy Birthday Coach J9”
3 rounds for time of:
12 thrusters
21 pull-ups
75 double unders
L1 – anything under 135/95 for thrusters and if you cannot do double unders, sub it with 45 burpees
Rx’d – 135/95
SK – 135/95 + perform 46 burpees at the end of each round
**all levels have a 30:00 cap
B. post WOD recovery
Day 3
WOD 211222
Repeat WOD 201222
Warm-up – Coach’s Choice
A. 4 x 250m row every 2min
Rest to 10:00, then B
B. 3. 3. 3. 3. – touch-n-go power cleans… build bar if appropriate… clean every 3min
15 wall balls @ dots
Rest to 22:00, then C
C. 4 x 250m row every 2min
D. Post WOD recovery
Day 4
WOD 211223
Aerobic Intervals + ROMWOD
A. Complete each interval @ 90% aerobic effort
5:00 work – 2:00 rest
4:00 work – 1:30 rest
3:00 work – 1:00 rest
2:00 work – 30sec rest
1:00 work – no more intervals
B. ROMWOD
Day 5
WOD 211224
Repeat WOD 201224
AM Heats Only!
Merry Christmas Eve!
Warm-up – Coach’s Choice
A. "The 12 Rounds of RedShed CrossFitmas"
12 rounds of RedShed CrossFitmas for time of:
(barbells-95/65, kettlebells-24kg/16kg, box jumps-24"/20") 35:00 CAP!
1 overhead squat (ohs)
2 power snatch (ps) + 1 ohs
3 sumo deadlift high pulls (sdhp) + 2 ps + 1 ohs
4 push press (pp) + 3 sdhp + 2 ps + 1 ohs
5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
6 kettlebell swings (kbs) + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
11 hrpu + 10 t2b + 9 pull-ups + 8 bjsd + 7 burpees + 6 kbs + 5 squat cleans + 4 pp, 3 sdhp + 2 ps + 1 ohs
12 goblet lunges + 11 hrpu + 10 t2b + 9 pull-ups + 8 bsdj + 7 burpees + 6 kbs + 5 squat cleans + 4 pp + 3 sdhp + 2 ps + 1 ohs
B. post WOD recovery
Day 6
211225
Merry Christmas!
Shed is Closed Today!
