Day 2WOD 150217 warm-up – Coach’s Choice (athletes can start at A or B)A. AMRAP 2:00 @ 80-90% effort, rest 2min, x 23 db hang clean & jerk – 45/256 bjsd – 24”/20”9 t2b/k2eB. AMRAP 2:00 @ 80-90% effort, rest 2min, x 2muscle-ups – OR – rope ascents – OR – kb swings – 24kg/16kgC. […]
Day 1 WOD 150216 warm-up – Coach’s Choice A. 4 x 1 squat clean + 2 thrusters + 3 push jerks, build each set, no failed repsgo @ 0:00, 3:00, 6:00, 9:00… rest to 10:00, then 30 burpees over bar AFAP-rest as needed-B. AMRAP 3:00 – jump rope + 3 burpees every stop or trip-rest
RedShed Rest Day Happy Birthday Jordan!!! Welcome to the World, Madilynn Taylor Lynott!!!
Day 5WOD 150213 WOD – Coach’s Choice (Friday the 13th!!)
150213 Friday (the 13th!) Read More »
Day 4WOD 150212 warm-up – Coach’s Choice A. AMRAP 1:00 @ 80-90% effort2 bjsd + 1 sprint, rest 1:00, x 5, rest 4min after 5th set then BB. AMRAP 1:00 @ 80-90% effort10 kb swings + 10 burpees, rest 1:00, x 5, rest 4min after 5th set then CC. AMRAP 1:00 @ 80-90% effortstone to
Day 3WOD 150211 warm-up – Coach’s Choice A. EMOM 8:00evens – 6-8 pendlay row w/zero negativeodds – 1-5 wall climbsB. EMOM 8:00evens – 6-8 hang power cleans w/pendlay row barbell wt.odds – 30sec burpee over barC. EMOM 8:00evens – 1-3 rope ascents – OR – 10-12 pull-upsodds – walking lunges, entire minute, moderate pace-rest until
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