April 2014

Day 6WOD 140419 warm-up – Coach's Choice 10:00 extension of warm-up: moderate intensity100ft. sled push200m run -rest accordingly- For time:100 squats…1 power clean @ 1:00, 2 power cleans @ 2:00, 3 power cleans @ 3:00… and so on, until 100 squats are accumulated.115/75, scale down from there

Day 5WOD 140418 warm-up – Coach’s Choice WOD – Coach’s Choice    

Day 4WOD 140417      

Day 4WOD 140417 warm-up – Coach’s Choice 3 rounds of:6 snatch grip deadlifts – moderate load1:00 restimmediately followed by, 3 rounds of:6 sumo deadlifts – moderate load -rest accordingly- For time:21-15-9kb swingsbox jumps/step-ups w/step-down2 laps on trucker roadL1 – 16kg, 20”, scale down from thereL2 – 24kg, 24”L3 – 32kg, 30”

Day 3WOD 140416    

Day 3WOD 140416 warm-up – Coach's Choice EMOM for 10:00 perform 1 rope ascent (5 plank ascents)hold bumper plate (45/25) overhead and walk in-between each rope ascent notes:-athletes will be walking around the perimeter of the gym, with bumper plate overhead-EMOM, athletes will place bumpers on the ground and perform the required task-please do not

Day 2WOD 140415      

Day 2WOD 140415 warm-up – Coach’s Choice 5:00 – establish a 3 rep overhead squat3 rounds of (see levels):3 ohs1:00 – rest5 front squat1:00 – rest7 back squats1:00 – restL1 – add 10lb to each squatL2 – add 20lb to each squatL3 – add 30lb to each squat -rest accordingly- 3 rounds for time of:15

Day 1WOD 140414     Happy Birthday McShawn!!!     Attention RedShed Athletes! Starting this month, the last Saturday of each month will be designated as a "Back to Basics" seminar.  The RedShed Coaches will be providing 1 hour sessions dedicated to a specific movement (or two).  There will be a 9am session and a

Day 1WOD 140414 warm-up – Coach’s Choice 5:00 – establish a 5 rep* barbell weight for the following complex:(1) deadlift(1) power clean(5) overhead press* (in any fashion) next, perform the following rep scheme for the above complex on the minutes listed…0:00 – 1, 1, 5 – add 5-10lb-2:30 – 1, 1, 4 – add 5-10lb-5:00