October 2014

Day 2WOD 141007 warm-up – squat prep Focus: Front SquatPractice: Side BridgesTraining: TGU A1. 3 x 3 front squats @ 33X3, rest 30 seconds, then perform practice A2. side bridges, 30 seconds each side x 2, rest 60-90 seconds before back to A1 -rest accordingly, prep for training- 20 tgu, tough, alternate arms for a […]

Please accept my apology for evolving to the point where use of the whiteboard for scoring has become rather ambiguous.  For the record, I never said you shouldn’t post your times or scores… after all, you did the work, and those times and scores are yours.  “Yours”.  The whiteboard is still hanging on the wall

Day 1WOD 141006     Click here to see the Jani-Ro event from 2011      

Day 1WOD 141006 warm-up – Coach’s Choice Focus: Pulling StrengthPractice: Burpee pacingTraining: HRPU EMOM for 10:00 of:evens – 4-6 weighted, strict or negative pull-upsodds – 2-5 burpees on :00  :20  &  :40 (maintain or increase burpee count each set) EMOM for 10:00 of:evens – 6-8 single arm row w/kettlebellodds – 3-5 stone to shoulder, athlete’s

RedShed Rest Day   Read Stories of Survival   "Jani-Ro" Breast Cancer Awareness Fundraiser Saturday, October 18 at 9:00am   Sign up on the whiteboard at the Shed!    

Day 6WOD 141004 warm-up – Coach’s Choice WOD – Coach’s Choice       

Day 5WOD 141003 warm-up – Coach’s Choice WOD – Coach’s Choice         

Day 4WOD 141002 warm-up – Coach’s Choice Focus: CGBP5.5.3.3.1, 30X1, (practice between sets) Practice: Single Leg RDL w/db5 SLRDL each leg + 10 self-loaded walking lunges-perform practice reps between cgbp sets -rest accordingly- 3 rounds for time of:400m run20 db g2oh, alternating arms – athlete’s choice

Day 4WOD 141002         

Day 3WOD 141001 warm-up – Coach’s Choice Focus: Practice! t2b, 3-5 every 20 sec x 3, 4 sets, rest 1:00 between sets @ 10:00EMOM for 10:00 of:1-2 rope ascents – OR – 10 calorie row @ 20:00EMOM for 10:00 of:7-10 burpees @ 30:00unbroken jump rope attempt…-one mulligan allowed…