March 2015

Day 2WOD 150331   

Day 2WOD 150331 warm-up – Coach’s Choice A1. AMRAP pull-ups/ring rows – weighted or strict, stop 1-2 reps shy of failure, rest 1:00 then A2A2. 60sec side bridge R + 60sec side bridge L, no rest between sides, rest 1:00 then back to A1, x 2B. air squat cluster – 25. 25. 25. 25. 25.

Day 1WOD 150330  

Day 1WOD 150330 warm-up – Coach’s Choice A. 3 x 5 front squats, squat @ 0:00, 3:00, 6:00, warm-up and build to a tough set of 5 and hold on to it for 3 sets.B. deadlift + high pull from hang + hang power clean cluster, 5 x 1+1+1, rest 30sec between setsC. Men –

RedShed Rest Day  

Day 6WOD 150328 CFG Open WOD 15.5first come, first served heats8am9am10am11am   Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.   Workout standards and scorecard  

Day 5WOD 150327 WOD – Coach’s Choice    Happy 10th Birthday Jack!!!

Day 4WOD 150326   

Day 4WOD 150326 warm-up – Coach’s Choice barbells are not to exceed 95/65 for today’s workloadA. 5 sets @ 85% effort6 deadlifts + 1 sprint + 6 bjsd + 1 sprint + 6 shoulder to overhead + 1 sprint + 6 burpeeswork @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00 5-10:00 – post WOD flexibility –

Day 3WOD 150325