OPT (James Fitzgerald) is wise beyond his years. When you read his stuff, it just makes sense… and it makes me wonder why everyone doesn’t think the same way! Recently he posted a message about “doing the work” and how we live in a society of creating “short cuts”. As I read it, it made […]
Winning… at all “costs” Read More »
Day 1WOD 140714Repeat WOD 140304 Happy Birthday Kat!!! Hey ShedHeads Regarding the new schedule… please refrain from double-dipping on Mondays. Oly IS A WOD, so please choose ONE… the daily WOD or the Oly WOD. We ask this not to be mean, but to keep you from over-training.
Day 1WOD 140714Repeat WOD 140304 warm-up – Coach’s Choice press stimulus: no racks0:00-1:30 – 10 unbroken strict press1:30-3:00 – 10 unbroken push press3:00-4:30 – 10 unbroken push jerks @ 5:00…30 burpee box jumps w/step-down (24”/20”) unbroken, step-ups acceptable, 75-85% effort (no score, just try to keep moving until you get to 30!) -rest 5:00-8:00- AMRAP
Day 6WOD 140712 warm-up – Coach’s Choice Set up your barbell @ 50% of your 1RM deadliftYour workload is:10 alternating db ground to overhead – 45/255 deadlifts (no dropping from the top)5 burpee bar hops (lateral) AMRAP in 5:00-rest 2:00-AMRAP in 4:00, start exactly where you left off-rest 2:00-AMRAP in 3:00, start exactly where you
Day 4WOD 140710 warm-up – Coach’s Choice For time:1000ft overhead walk – 95/65 (scale from there)100 calorie row1000m sandbag runpartition as desired! Download OLY 140710
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