August 2014

Day 2WOD 140812         

Day 2WOD 140812 warm-up – Coach’s Choice 0:00, 3:00, 6:003 push jerks-warm-up/build to your number from last week and use it for all 3 sets -rest to 10:00- EMOM for 10:00 of:on the evens – 30 seconds of ring dips, modified, strict or weighted… work at getting strongeron the odds – 8 pendlay rows -rest

Day 1WOD 140811      Happy Birthday Adrian!!!  

Day 1WOD 140811 warm-up – Coach’s Choice 0:00, 3:00, 6:003 power cleans-warm-up/build to your number from last week and use if for all 3 sets-maintain foot position, and receive barbell with a squatting mentality-reps are touch and go -rest to 10:00- EMOM for 9:00 of:@ 10:00, 13:00, 16:00 – 5 pull-ups + 10 hrpu +

 RedShed Rest Day        

Day 6RedShed Closed for hosting: JTFD2 3rd Alarm Throw Down Fundraiser   What a day, huh?  Blessed with great weather, and even greater people! Great things don't happen just by accident… sometimes it takes an army of people to get things done! Today, The RedShed leaned on its community of athletes to step up and

Day 5WOD 140808 warm-up – Coach’s Choice WOD – Coach’s Choice      Happy Birthday Alyssa!!!    

Day 4WOD 140807       

Day 4WOD 140807 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 power cleans-warm-up, build to 5RM, and start from there-find estimated 3RM over 4 sets-keep reps touch and go, maintain foot position… receive the bar ready to squat-if your feet are deviating to a sumo stance, the weight is too heavy… maintain foot position! -rest

Day 3WOD 140806        bad things happen when you ghost ride your barbell… as this 15# bumper plate fell to the ground, a cruise ship ran over a family of dolphins… and the impact of the bumper hitting the ground caused a shift in the gravitational pull, causing a sleeping jaguar to fall