Day 3WOD 140806 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 5 pull-ups, weighted – OR – stricton the odds – 30 seconds of burpees @ 10:00…EMOM for 10:00 of:on the evens – 150m rowon the odds – 30 seconds of shoulder to overhead @ 75/45, no ghost riding @ 20:00…EMOM for […]
Day 2WOD 140805 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 ohs-warm-up, build to your 5RM, and start from there-find estimated 3RM over 4 sets @ 15:00For time:1-2-3-4-5-6-7-8-9-10unbroken deadlifts, no drops from the top (see levels below)-perform double unders after each unbroken set-Level 1 – .85 x bodyweight, 5-10 double undersLevel 2 – 1 x
Day 1WOD 140804 warm-up – Coach’s Choice 0:00, 3:00, 6:00, 9:003 push jerks-warm-up, build to your 5RM, and start from there-find estimated 3RM over 4 sets @ 15:00…EMOM for 15:00 of:@ minutes 15, 18, 21, 24, 27 – 6 stationary front rack lunges – 95/65 (total reps, stepping forward, alternating legs)@ minutes 16, 19, 22,
RedShed Rest Day River 2 Sea Relay Winners!!! 3rd place Hudson Valley Showdown (middle weight division)
Day 6WOD 140802 Today is the day to test and judge the 3rd Alarm Throwdown WODs 8am Heat – WOD 19am Heat – WOD 210am Heat – WOD 3
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