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0 thoughts on “111113 RedShed Rest Day”

  1. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  2. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  3. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  4. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  5. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  6. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  7. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

  8. J9

    SK1_ 111104 main site WOD
    For time:
    25 ghd sit-ups
    1 muscle-up
    20 ghd sit-ups
    2 muscle-ups
    15 ghd sit-ups
    3 muscle-ups
    10 ghd sit-ups
    4 muscle-ups
    5 ghd sit-ups
    5 muscle-ups
    Pat-5:30
    Rich-12:10
    Scott-7:36
    Kevin-7:50
    Marc-9:14
    Mike-7:43
    Carlo-14:01
    SK2_
    AMRAP in 15:00 of:
    3 ring hspu
    3 power cleans – 185/125
    3 front squats – 185/125
    Brendan-6
    SK3_
    7 rounds for time of:
    5 deadlifts – 275/185
    5 box jumps – 30″/24″ (games standards)
    5 kb swings – 32kg/24kg
    5 ctb pull-ups
    50 double unders
    Scott-20:08
    Smitty-21:58
    Pat-24:40
    Christian-18:12
    Marc-17:39
    Brendan-19:00
    Carlo-17:25
    Kevin-16:25
    CFE:
    C2: 3 x 1K, recovery: 60 seconds
    MikeD-12:41
    Rich-12:07
    Run: 3 x 800m, recovery: 60 seconds
    MikeW-10:54
    Rich-13:21
    Adriana-16:35
    Keith-14:30

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