November 2014

Day 2WOD 141104 warm-up – Coach’s Choice A. 5-4-3-2-1 cgbp, build to a tough single, rest 2minB1. 6-8 single arm row @ 3010, use kb or db, rest 30sec then B2B2. 12 oh walking lunges, total steps, 45/25, rest 2min then B1, x 2C1. push press 4. 4. 4. 4, rest 15sec @ dots, rest […]

Day 1WOD 141103     

Day 1WOD 141103 warm-up – Coach’s Choice A. EMOM 12:00evens – 2-3 squat clean thrusters, use 3 sets to build then stay there for last 3 setsodds – 9-12 pull-ups w/in your skill setB. EMOM 12:00evens – 12-15 unbroken wall ballsodds – 3-5 wall climbs-rest accordingly-C. AMRAP 6:00, 10 cal row + 10 burpees over

RedShed Rest Day      

Day 6 WOD 141101 warm-up – Coach’s Choice WOD – Coach’s Choice