141031 Friday
Day 5WOD 141031 warm-up – Coach’s Choice WOD – Coach’s Choice Happy Halloween!!!
October 2014
141030 Thursday
Day 4WOD 141030 Calling upon the RedShed Army!! Below is a list of names that were on the Volunteer List: Amy, Marc C., Janice D., Kris, Lily, Rich, Amy, Shotwell, Cuz, Keith F., Jess, Jim M., Keith & Adriana, Billy & Christine, Scott & Janice, Mary & Adrian, Tom & Ruth. (Coaches are
141030 Thursday
Day 4WOD 141030 warm-up – Coach’s Choice A. EMOM 5:00, pull-ups + hrpu + squats… (3-6-9) – OR – (4-8-12) – OR – (5-10-15)B. 10:00, build to heavy 1 rep power clean, rest 5:00C. 10:00 AMRAP power cleans @ 85% of B
141029 Wednesday
Day 3WOD 141029 warm-up – Coach’s Choice A1. front rack lunges, 6 each leg, stationary, stepping forward, rest 30sec then A2A2. ring dips 4-6. 4-6. 4-6. 4-6, rest 15sec @ dots, rest 2min, then A1, x 2B1. split squats, 6 each leg @ 30X1, rest 30sec then B2B2. 6-8 ring row, strict, @ 51X1, rest
141028 Tuesday
Day 2WOD 141028 warm-up – Coach’s Choice A. 3 sets @ 90% effort1 rope ascent – OR – 5 pull-ups8 high box jumps w/step-down12 unbroken kb swings – choose kb that will allow you to keep effort high, reps unbroken10 burpees AFAPrest walk 5:00, then B B. 3 sets @ 90% effort20 double unders (75
141027 Monday
Day 1WOD 141027 warm-up – Coach’s Choice A. 3 x 4 back squats @ 32X1, rest 2minB1. 3-5 push press, rest 30sec then B2B2. t2b/k2e, 5-7. 5-7. 5-7, rest 10sec @ dots, rest 2min then B1, x 3-rest accordingly-C. EMOM 10:00, 2-3 bear complex, men’s barbell range 75-135, women’s barbell range 45-95-rest accordingly-D. 3 x
