140126 Rest Day
RedShed Rest Day Congrats January Basic Training Athletes!!!
January 2014
140125 Saturday
Day 6WOD 140125 warm-up – Coach’s Choice For time: (20:00 cap)2500m rowperform 15 hang snatches – 75/45 on minutes 0:00, 5:00, 10:00 & 15:00
140124 Friday
Day 5WOD 140124 warm-up – Coach’s Choice Athlete’s Choice (10:00 EMOM only)EMOM for 10:00 of: (don’t miss any minutes!!)10 wall ballor3 wall climbsor 3 muscle-ups rest to 15:00 10:00 time cap500m row30 clean & jerk – 95/6520 box jumps/step-ups – 24”/20”
140123 Thursday
Day 4WOD 140123 warm-up – Coach’s Choice For time:2000m row60 back squats30 push jerksno racksL1 – 95/65 or lessRx’d – 115/75SK – 135/95
140122 Wednesday
Day 3WOD 140122 warm-up – Coach’s Choice Snatch Practice:-accumulate 30 snatches in 10:00 5:00 to rest, set up for WOD WOD is over when either of the following occur:-clock reaches 20:00-you complete 100 hrb AMRAP in 20:00 of:hrbbuy-in:1-2-3-4-5-6-7-8-9-10unbroken power cleans, touch and go… (dropped barbells = 10 deadlifts on the spot, then you start that
140122 Wednesday
*******5:30AM TRAINING IS CANCELED TODAY***** ALL OTHER SESSIONS WILL GO ON AS SCHEDULED Day 3WOD 140122 Happy Birthday Hussein!!!
140121 Tuesday
Day 2WOD 140121 warm-up – Coach’s Choice 8 rounds of tabata ring dipsrest to 5:00, then…1:00 – max effort ohs – 75/45 -rest 3:00- 8 rounds tabata pull-upsrest to 5:00, then…1:00 – max effort thrusters – 75/45 -rest 3:00- 8 rounds tabata row (calories)rest to 5:00, then…1:00 – max effort t2b or abmat sit-ups
