March 2015

Day 4WOD 150319 warm-up – Coach’s Choice A. 8 x 20sec row @ 90-95% effort, rest 2:00 between sets-rest 5:00, then B-B. Choose a workload, and perform max reps in 6:00muscle-ups (bar or ring)stone to shoulder (athlete’s choice)double undersburpeesrope ascents-rest 5:00-C. 5:00 row @ Z1 (aerobic pace) 5:00 post WOD flexibility – Coach’s Choice5:00 foam […]

Day 3WOD 150318   

Day 3WOD 150318 warm-up – Coach’s Choice A1. weighted/strict/negative pull-up cluster – 3. 3. 3, rest 30sec @ dots, no rest between A1 & A2A2. air squat cluster – 15. 15. 15. 15, rest 15sec @ dots, no rest between A2 & A3A3. 30sec side bridge R + 30sec FLR + 30sec side bridge L,

Day 2WOD 150317 warm-up – Coach’s Choice Set up sleds and barbells so workload is @ or around 40-50 secondsA. Perform 3 sets @ 90% effort… do work @ 0:00, 4:00, 12:00, barbells NOT TO EXCEED 95/6525’ sled pull + 25’ sled push + 6 clean to overhead + 6 burpees over bar-immediately after 3rd

Day 2WOD 150317   

Day 1WOD 150316   

Day 1WOD 150316 warm-up – Coach’s Choice A1. 6 thrusters, build each set (no failed reps), no rest between A1 & A2A2. 8-10 strict ring rows, rest 2min then back to A1, x 3-rest as needed-B1. ring dip cluster – 5. 5. 5. 5, rest 10sec @ dots, rest 30sec then B2B2. 10 front rack

RedShed Rest Day  

Day 6WOD 150314 CFG Open WOD 15.3first come, first served heats @8am9am10am11am   Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders   Workout standards and scorecard