111120 RedShed Rest Day

CFWE SK_
As many reps as possible in 10:00 of:
hspu
(perform 1 rope ascent EMOM, starting at minute zero)
Brendan-65
McCoy-60
Kevin-86
SK1_
AMRAP in 12:00 of:
3 thrusters – 165/110
5 muscle-ups
10 ghd sit-ups
Brendan-5+3
Pat-5+6
SK2_
3 rounds for time of:
15 box jumps – 30″/24″
15 hspu
15 back squats – 225/155
Smitty-17:52
Pat-19:46
J9-34:08
Doug-37:55*
MVR-18:14
Brendan-19:02
SK3_
For time:
21-15-9
ctb pull-ups
ring dips
burpees
10# vest not optional!
Pat-15:11
J9-16:15 (chin)
Marc-12:28
McCoy-14:13
Scott-12:13
Carlo-7:30!
Rich (CFWE)-9:04
CFE:
3 rounds, 2 mins. recovery in between rounds:
C2: :30 on, :30 :25 :20 :15 :10 recovery
Run: 200m sprint, :30 :25 :20 :15 :10 recovery
18 intervals total
C2:
MDUB-2550m
J9-2390
Run:
Keith-16:48

CFWE SK_
As many reps as possible in 10:00 of:
hspu
(perform 1 rope ascent EMOM, starting at minute zero)
Brendan-65
McCoy-60
Kevin-86
SK1_
AMRAP in 12:00 of:
3 thrusters – 165/110
5 muscle-ups
10 ghd sit-ups
Brendan-5+3
Pat-5+6
SK2_
3 rounds for time of:
15 box jumps – 30″/24″
15 hspu
15 back squats – 225/155
Smitty-17:52
Pat-19:46
J9-34:08
Doug-37:55*
MVR-18:14
Brendan-19:02
SK3_
For time:
21-15-9
ctb pull-ups
ring dips
burpees
10# vest not optional!
Pat-15:11
J9-16:15 (chin)
Marc-12:28
McCoy-14:13
Scott-12:13
Carlo-7:30!
Rich (CFWE)-9:04
CFE:
3 rounds, 2 mins. recovery in between rounds:
C2: :30 on, :30 :25 :20 :15 :10 recovery
Run: 200m sprint, :30 :25 :20 :15 :10 recovery
18 intervals total
C2:
MDUB-2550m
J9-2390
Run:
Keith-16:48

CFWE SK_
As many reps as possible in 10:00 of:
hspu
(perform 1 rope ascent EMOM, starting at minute zero)
Brendan-65
McCoy-60
Kevin-86
SK1_
AMRAP in 12:00 of:
3 thrusters – 165/110
5 muscle-ups
10 ghd sit-ups
Brendan-5+3
Pat-5+6
SK2_
3 rounds for time of:
15 box jumps – 30″/24″
15 hspu
15 back squats – 225/155
Smitty-17:52
Pat-19:46
J9-34:08
Doug-37:55*
MVR-18:14
Brendan-19:02
SK3_
For time:
21-15-9
ctb pull-ups
ring dips
burpees
10# vest not optional!
Pat-15:11
J9-16:15 (chin)
Marc-12:28
McCoy-14:13
Scott-12:13
Carlo-7:30!
Rich (CFWE)-9:04
CFE:
3 rounds, 2 mins. recovery in between rounds:
C2: :30 on, :30 :25 :20 :15 :10 recovery
Run: 200m sprint, :30 :25 :20 :15 :10 recovery
18 intervals total
C2:
MDUB-2550m
J9-2390
Run:
Keith-16:48

CFWE SK_
As many reps as possible in 10:00 of:
hspu
(perform 1 rope ascent EMOM, starting at minute zero)
Brendan-65
McCoy-60
Kevin-86
SK1_
AMRAP in 12:00 of:
3 thrusters – 165/110
5 muscle-ups
10 ghd sit-ups
Brendan-5+3
Pat-5+6
SK2_
3 rounds for time of:
15 box jumps – 30″/24″
15 hspu
15 back squats – 225/155
Smitty-17:52
Pat-19:46
J9-34:08
Doug-37:55*
MVR-18:14
Brendan-19:02
SK3_
For time:
21-15-9
ctb pull-ups
ring dips
burpees
10# vest not optional!
Pat-15:11
J9-16:15 (chin)
Marc-12:28
McCoy-14:13
Scott-12:13
Carlo-7:30!
Rich (CFWE)-9:04
CFE:
3 rounds, 2 mins. recovery in between rounds:
C2: :30 on, :30 :25 :20 :15 :10 recovery
Run: 200m sprint, :30 :25 :20 :15 :10 recovery
18 intervals total
C2:
MDUB-2550m
J9-2390
Run:
Keith-16:48

5:00 Challenge: Max double-unders
J9-360
McCoy-310
Kevin-320
Brendan-295
Marc-352
MDUB-233
Pat-323
Doug-256
Sean-187
MikeC-209
MVR-311
Kate-197
Scott-246
Thanks to CFWE for this one!
Look for more 3:00-5:00 challenges to be posted each week!

5:00 Challenge: Max double-unders
J9-360
McCoy-310
Kevin-320
Brendan-295
Marc-352
MDUB-233
Pat-323
Doug-256
Sean-187
MikeC-209
MVR-311
Kate-197
Scott-246
Thanks to CFWE for this one!
Look for more 3:00-5:00 challenges to be posted each week!

5:00 Challenge: Max double-unders
J9-360
McCoy-310
Kevin-320
Brendan-295
Marc-352
MDUB-233
Pat-323
Doug-256
Sean-187
MikeC-209
MVR-311
Kate-197
Scott-246
Thanks to CFWE for this one!
Look for more 3:00-5:00 challenges to be posted each week!

5:00 Challenge: Max double-unders
J9-360
McCoy-310
Kevin-320
Brendan-295
Marc-352
MDUB-233
Pat-323
Doug-256
Sean-187
MikeC-209
MVR-311
Kate-197
Scott-246
Thanks to CFWE for this one!
Look for more 3:00-5:00 challenges to be posted each week!

And finally…
Yeah for the SvW and Stache making the post!

And finally…
Yeah for the SvW and Stache making the post!

And finally…
Yeah for the SvW and Stache making the post!

And finally…
Yeah for the SvW and Stache making the post!

I vividly remember that horrible WOD, and Matt sitting there yelling at us to go faster.
This one is coming back out of the vault for a repeat on 12/31/11.

I vividly remember that horrible WOD, and Matt sitting there yelling at us to go faster.
This one is coming back out of the vault for a repeat on 12/31/11.

I vividly remember that horrible WOD, and Matt sitting there yelling at us to go faster.
This one is coming back out of the vault for a repeat on 12/31/11.

I vividly remember that horrible WOD, and Matt sitting there yelling at us to go faster.
This one is coming back out of the vault for a repeat on 12/31/11.

I’ve been waiting to repeat that wod!! And I wont be aroundon 12/31. Life is so cruel

I’ve been waiting to repeat that wod!! And I wont be aroundon 12/31. Life is so cruel

I’ve been waiting to repeat that wod!! And I wont be aroundon 12/31. Life is so cruel

I’ve been waiting to repeat that wod!! And I wont be aroundon 12/31. Life is so cruel

I think my legs will be recovered by then. I’m in.

I think my legs will be recovered by then. I’m in.

I think my legs will be recovered by then. I’m in.

I think my legs will be recovered by then. I’m in.

When do you want to do it McCoy?
Give me a date in December, and I will make it happen!
I know I’m a mean dude, but I’m not that mean!

When do you want to do it McCoy?
Give me a date in December, and I will make it happen!
I know I’m a mean dude, but I’m not that mean!

When do you want to do it McCoy?
Give me a date in December, and I will make it happen!
I know I’m a mean dude, but I’m not that mean!

When do you want to do it McCoy?
Give me a date in December, and I will make it happen!
I know I’m a mean dude, but I’m not that mean!

Time to play “Find Brielle in the Cert Pics!” (with her Shed shirt on…and eyes closed!)

Time to play “Find Brielle in the Cert Pics!” (with her Shed shirt on…and eyes closed!)

Time to play “Find Brielle in the Cert Pics!” (with her Shed shirt on…and eyes closed!)

Time to play “Find Brielle in the Cert Pics!” (with her Shed shirt on…and eyes closed!)

I found her, I found her!

I found her, I found her!

I found her, I found her!

I found her, I found her!