November 2014

RedShed Rest Day    

King & Queen of the WOD Competition   Registration and weigh-in at 8:00AM!!! First WOD at 10AM!!!  

Day 5WOD 141121 warm-up – Coach’s Choice WOD – Coach’s Choice    Happy (early) Birthday Frank!!!   Happy Birthday Billy!!!  

Day 4WOD 141120      

Day 4WOD 141120 warm-up – Coach’s Choice A. AMRAP 5:00 @ 90% effort12 hang power snatch – 75/4515 hrpu10 box jump w/step-down – 24”/20”rest 2:00, then B B. AMRAP 5:00 @ 90% effort8 clean to overhead – 75/456 burpee box jump over – 24”/20”8 kb swings – 24kg/16kg6 burpee box jump overrest 2:00, then C

Day 3WOD 141119      

Day 3WOD 141119 warm-up – Coach’s Choice A. back squat 10/8/6, build each set, squat @ 0, 2, 4 on the clockB. strict press 8/6/4, build each set, press @ 8, 10, 12 on the clockC1. t2b/k2e 5. 5. 5. 5, rest 15sec @ dots, rest 1min then C2C2. burpees 5. 5. 5. 5, rest

Day 2WOD 141118     

Day 2WOD 141118 warm-up – Coach’s Choice A. EMOM 12:00evens – 1-3 rope ascents – OR – 12-15 wall ballsodds – rower – moderate spin for entire minute B. EMOM 12:00evens – 8 thrusters + 8 burpees AFAP (barbell range 35-115)odds – rower – moderate spin for entire minute C. EMOM 12:00evens – AMRAP 45sec

Day 1WOD 141117 warm-up – Coach’s Choice A. deadlift 9/7/5, rest 2min, build each setB1. ring push-up clusters x 3, stop 1-2 reps shy of failure, rest 10-15sec between attempts, rest 1min then B2B2. push-up clusters w/feet elevated on 20” box x 3, stop 1-2 reps shy of failure, rest 10-15sec between attempts, rest 1min