July 2014

Day 3WOD 140709 warm-up – Coach’s Choice back squatsprimer set – 1×5 @ 50% of 3RMprimer set – 1×3 @ 75% of 3RMprimer set – 1×1 @ 100% of 3RMstrength sets – 3×1… build a 1RMsquat @ 0:00, 3:00, 6:00 -rest to 10:00- 5 rounds not for time of:  (15:00 CAP to finish this workload)5 […]

Day 2WOD 140708       

Day 2WOD 140708 warm-up – Coach’s Choice EMOM for 5:00 of:5 RDL-start moderate, finish heavy, remain touch-n-go for all 5 sets -rest to 10:00-@ 10:00… 4 stone to shoulder every 30 seconds for 3:00 -rest to 15:00-@ 15:00… 10:00 unbroken jump rope testAMRAP in 10:00 of:Level 150 unbroken singles200ft run (to railing and back) Level

Day 1WOD 140707       

Day 1WOD 140707 warm-up – Coach’s Choice push pressprimer set – 1×5 @ 50% of 3RMprimer set – 1×3 @ 75% of 3RMprimer set – 1×1 @ 100% of 3RMstrength sets – 3×1… build a 1RMpress @ 0:00, 3:00, 6:00 -rest to 10:00- 3 rounds for time of:30 burpees90 seconds rest-strive for consistency in form

RedShed Rest Day      

Day 6WOD 140705  Modified Schedule this week due to July 4th Saturday: 8am, 9am    New training schedule will begin on July 13th, click to review    Happy Birthday DP!!!  

Day 6WOD 140705 warm-up – Coach’s Choice “Nancy”5 rounds for time of:400m run 15 ohs – 95/65

Day 5WOD 140704  Modified Schedule this week due to July 4th Thursday: AM sessions only + 4:30pm Yoga, no PM training Friday: AM sessions only… 7am (not in M-B; post in comments to attend), 8am, 9am, 10am Saturday: 8am, 9am        most patriotic:   New training schedule will begin on July 13th, click

Day 5WOD 140704 warm-up – Coach’s Choice For today’s WOD, here are the subs/ratios:rope ascent = x2 plank ascentsdouble unders = x2 singlest2b/k2e = x2 abmat sit-upswall climbs = x2 inchworm push-ups For time:10 wall climbs3 rope ascents100 double unders3 rope ascents50 t2b/k2e3 rope ascents50 goblet squats – 24kg/16kg3 rope ascents100 double unders3 rope ascents10