September 2014

Day 4WOD 140911       

Day 4WOD 140911 warm-up – Coach’s Choice 0:00, 3:00, 6:005 deadlifts-use last week’s 5RM for all 3 sets -rest accordingly- 5 rounds of:5 strict hspu – OR – 15 hrpu15 squats200m run30 seconds side bridge (R)30 seconds side bridge (L)

Day 3WOD 140910       

Day 3WOD 140910 warm-up – Coach’s Choice 20 TGU – not for time, moderate load, alternate sides (20 total) -rest accordingly- Choose a workload below that will challenge you, or allow for you to shoot for a new PR20 rope ascents for time-OR-30 muscle-ups for time-OR-150 kb swings for time – 24kg/16kg -rest accordingly- 6

Day 2WOD 140909         

Day 2WOD 140909 warm-up – Squat Prep 0:00-8:00 – prep for 20 back squats8:00-10:00 – 20 unbroken back squats or AMRAP in 2:00-add 10# to last week’s squats-if this is your first attempt, use 60-65% of your 1RM -rest accordingly–reset clock for next segment of training- 0:00, 3:00, 6:00, 9:00, 12:006-8 power cleans… hold on

Day 1WOD 140908      Happy Birthday Pete!!!    

Day 1WOD 140908 warm-up – Coach’s Choice EMOM for 8:00 of:evens – 5 strict press, no racks, press with tempoodds – 3-5 strict pull-ups – OR – 6-8 strict ring rows w/feet elevated (20”box) EMOM for 8:00 of:evens – 3-5 ring dips, tough… go weighted, strict or negativeodds – 2-5 stone to shoulder… (look at

RedShed Rest Day   Happy Anniversary Neills!!!  

Day 6 WOD 140906Repeat WOD 140329