December 2014

Day 5WOD 141212 warm-up – Coach’s Choice WOD – Coach’s Choice (AM only… Christmas party tonight!!)      RedShed Christmas Party 7PM at the Shed  

Day 4WOD 141211   

Day 4WOD 141211 warm-up – Coach’s Choice A. 20 tgu, tough, not for timeB. 1000m row @ 2K paceC. 20 bear complex, tough, not for timeD. 1000m row @ 2k pace (try to finish within 5 seconds of first row)

Day 3WOD 141210   

Day 3WOD 141210 warm-up – Coach’s Choice A. 10:00 to build a heavy strict pressB. 5 x 3 snatch grip deadlift + 2 snatch grip high pull, rest 90secC. hang power snatch cluster (light to moderate load, think speed & technique) 5. 5. 5. 5 rest 15sec @ dots, rest 1:00, x 2-rest as needed-D.

Day 2WOD 141209    Happy Birthday Kieran!!!

Day 2WOD 141209 warm-up – Coach’s Choice A1. 6 goblet split squats each leg @ 30X1, rest 30sec then A2A2. 12 waiter’s bow holding bumper plate against chest @ 30X1, rest 1:00 then back to A1, X 4-rest as needed-B. 6 sets @ 90% effort1-5 wall climbs6 shuttle sprints 9 wall balls rest 2:00

Day 1WOD 141208 warm-up – Coach’s Choice MAP 280-90% effort(barbell range 35-95… keep all barbell reps unbroken)A. AMRAP 1:0010 thrusters + max effort pull-ups, rest 1:00B. AMRAP 1:0010 kb swings + max double unders or singles, rest 1:00C. AMRAP 1:0010 clean to overhead + max effort t2b/k2e or abmat sit-ups, rest 1:00D. AMRAP 1:0010 wall

Day 1WOD 141208     

RedShed Rest Day