Day 3WOD 141231 warm-up – Coach’s Choice A1. 90sec @ 80-90% effort15 db thrusters + 15 pull-ups + max box jumps w/step-down – 24”/20”, rest 90secA2. 90sec @ 80-90% effort50 squats + 10 hrpu + max calories on rower, rest 90secA3. 90sec @ 80-90% effort15 hang squat cleans + max ring dips, rest 90secA4. 90sec […]
Day 2WOD 141230 warm-up – Coach’s Choice A. 2 x 3 back squats @ 3321, rest 2:00 between setsB. 2 x 3 front squats @ 3321, rest 2:00 between setsC. 2 x 3 ohs @ 3321, rest 2:00 between sets-rest as needed-Choose a workload and perform for time (D or E or F)D. 20 burpee
Day 1WOD 141229 warm-up – Coach’s Choice A. build heavy power clean in 8:00, rest exactly 2:00B. AMRAP 8:00 power cleans @ 85% of A-rest 5-7min-C. 20 tgu, tough, not for time, rest exactly 3:00, then DD. For time:21-15-9wall ball pull-upsbox jumps – 24”/20”
Happy New Year from the RedShed!!! Brielle I look forward to starting a new year with my RedShed family! Can’t wait to see what everyone writes on the “wall of goals” for 2015! Have fun and don’t take life too seriously!!! Be awesome!!! Colin “Show me that smile again (show me that
Olive the Shed in 2014! Read More »
Day 5WOD 141226 warm-up – Coach’s Choice WOD – Coach’s Choice 8,9,10 & 11AM Classes Only!!!
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