March 2014

Day 4WOD 140320 

Day 4WOD 140320 warm-up – Coach’s Choice on a running clock, perform 1 negative pull-up every 15 seconds for 3:00on a running clock, perform 1 negative ring dip every 15 seconds for 3:00 -rest accordingly- 5 rounds for time of:20 oh walking lunges (total steps) – 45/2515 kb sdhp – 32kg/24kg15 box jumps/step-ups – athlete’s

Day 3WOD 140319  

Day 3WOD 140319 warm-up – Coach’s Choice AMRAP in 18:00 of:40 bar-facing burpees25 thrusters – 75/4530 bar-facing burpees25 thrusters – 125/7520 bar-facing burpees25 thrusters – 155/11510 bar-facing burpeesas many thrusters in time remaining – 185/135

Day 2WOD 140318  

Day 2WOD 140318 warm-up – Coach’s Choice on a running clock, perform 1 negative ring dip every 15 seconds for 4:00 -rest accordingly-set barbells @ 115/75 (scale down from there) EMOM for 8:00 of:on the evens – 12 back squatson the odds – 45 second max effort of double unders/lateral bar hops @ 8:00…EMOM for

Day 1WOD 140317  

Day 1WOD 140317 warm-up – Coach’s Choice on a running clock, perform 1 negative pull-up every 15 seconds for 4:00 -rest accordingly, prep for interval- 6 rounds of:2:00 – 10 db hang clean to overhead  – 45/25 + 150m row + max effort t2b (note: if you cannot do t2b rx’d, perform max effort burpees)2:00

RedShed Rest Day

Day 6WOD 140315 CFG Open WOD 14.3