Day 3WOD 140618 warm-up – Coach’s Choice 0:00, 3:00, 6:005 back squatsnotes:-use your 5RM from last week for all 3 sets -rest to 10:00- EMOM for 10:00 of:on the evens – 5 strict pull-ups – OR – 5 weighted pull-upson the odds – 10 burpees as fast as possible @ 10:00…EMOM for 10:00 of:on the […]
Day 2WOD 140617 warm-up – Coach’s Choice 0:00, 3:00, 6:005 push pressnotes:-use your 5RM from last week for all 3 sets-keep them all presses, refrain from jumping under the bar -rest to 10:00- For time:8 rounds of:6 sdhp – 95/656 ring dips – OR – 3 ring muscle-ups-rest exactly 3:00-4 rounds of:8 sdhp – 95/658
Day 1WOD 140616 warm-up – Coach’s Choice 0:00, 3:00, 6:006 hang power cleansnotes:-load to allow 6 consecutive reps-focus on catching in a “ready to squat” position-keep your feet in one spot -rest to 10:00- 3 rounds of:1:00 – 8 front squats as fast as possible @ 50% of your 1RM front squat + max box
RedShed Rest Day Happy Father's Day!!! Click here to see some awesome DADS! Happy Birthday Lex & Keith!!!
Day 6WOD 140614 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 3-5 hang power cleans… use 35-40% of your max deadlifton the odds – 8 squat jumps… jump up to the pull-up bars @ 10:00…EMOM for 10:00 of:on the evens – 3-5 deadlifts… using 65-70% of your max deadlift on the odds
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