September 2014

Day 4WOD 140918 warm-up – Coach’s Choice (deadlift prep) 0:00, 5:00, 10:00, 15:003 deadlifts – build an approximate 3RM in 4 sets-fill up rest time with practice of any of the skills listed below:single leg squattingstraight arm support (rings)inversion holds (head or handstands)muscle-up progressions -rest to 20:00- 10:00 segment of:40 wall balls30 walking lunges20 clean […]

Day 3WOD 140917      

Day 3WOD 140917 warm-up – Coach’s Choice EMOM for 6:00 of:evens – 5-8 tough pull-ups (weighted, strict or negative)odds – 5-8 single arm push press each arm (dumbbells, 3 second negative) rest 4:00, then repeat 6:00 EMOM -rest to 22:00–reset clock for next segment- 8:00 segment of:1 round, 100% effort3 hang squat cleans, tng @

Day 2WOD 140916       

Day 2WOD 140916 warm-up – Squat Prep 0:00-10:00 – prepare for 20 unbroken squats10:00-12:00 – 20 unbroken squats – OR – AMRAP in 2:00-add 10# to what you used last week-if this is your first attempt, use 62% of your 1RM -rest accordingly- 5 rounds @ 85% effort of:5 hang power cleans7 shoulder to overhead

Day 1WOD 140915       

Day 1WOD 140915 warm-up – Coach’s Choice @ 0:00, 6:00, 12:00 perform 5-8 cgbp, rest 30 sec, 12 split squats (6R + 6L)@ 3:00, 9:00, 15:00 perform 12 step-ups (6R + 6L), rest 30 sec, 5-8 pendlay rowsnotes:-use dumbbells and 20” boxes for split squats-use dumbbells and 6”-20” boxes for step-up (step-ups can be weighted

RedShed Rest Day        

Day 6WOD 140913 warm-up – Coach’s Choice WOD – Coach’s Choice      Happy Birthday Scott!!!  

Day 5WOD 140912 warm-up – Coach’s Choice WOD – Coach’s Choice