June 2014

Day 2WOD 140624       A look back at the Shed through the years…   View Shed 2.0 in 2010     Welcome Joshua!!!  

Day 2WOD 140624 warm-up – Coach’s Choice 0:00, 2:30, 5:00, 7:30, 10:003 push pressnotes:-keep them presses… no jerks!-build gradually to find an approximate 3RM-no failed reps -rest no longer than 5:00–choose a level within your strength & skill set- Level 1, 5 rounds for time of:200m run15 hang power cleans – 95/65 (scale from there)

Day 1WOD 140623  reminder… this Saturday is B2B, topic is Energy System Training… "Lactate Training"   A look back at the Shed through the years…   View the O'RedShed in Pictures  RedShed started in a garage…watch Ain't Garages Great?!    

Day 1WOD 140623 warm-up – Coach’s Choice 0:00, 2:30, 5:00, 7:30, 10:003 back squatsnotes:-build gradually to find approximate 3RM-no failed reps -rest no longer than 5:00–choose a level within your skill set- Level 1, For time:500m row50 burpee box jumps/step-ups w/step-down – 20” box (scale from there)25 wall balls Level 2, For time:500m row50 burpees50

 RedShed Rest Day   Congrats June BT!!! Josh, Mike, Kerri & Christina   Keith & Jess  

Day 6WOD 140621 warm-up – Coach’s Choice 0:00, 3:00, 6:006 snatch grip deadliftsnotes:-load for 6 consecutive reps, touch & go-focus on pushing knees back while hips & shoulders rise together -rest to 10:00- AMRAP in 10:00 of:overhead walking lunges – 45/25 (bumper plate)EMOM – 6 burpees on to plate… starting at 0:00 score = total

Day 6WOD 140621      

Day 5WOD 140620 warm-up – Coach’s Choice AM WOD – Coach’s Choice PM WOD – Friday Night Lights!  WOD 1 – Partner WOD (2 athletes)WOD 2 – Team WOD (4 athletes)

Day 4WOD 140619 warm-up – Coach’s Choice 5 rounds for time:20 shoulder to overhead – 75/4510 squat cleans – 75/45200m sandbag run Download OLY 140619 if problems downloading sheet, click here to view

Day 4WOD 140619