May 2015

RedShed Rest Day   Happy Birthday Christine!!!

Day 6WOD 150530 WOD – Coach’s Choice   

Day 5WOD 150529 WOD – Coach’s Choice 7PM – Friday Night Lights Invitational!! Come and watch your fellow shedheads compete against local friend Affiliates!  

Day 4WOD 150528   

Day 4WOD 150528 warm-up – Coach’s Choice A. AMRAP 6:00 @ 85-90% effort5 pull-ups 10 hrpu15 squats-rest exactly 4:00, B starts @ 10:00-B. timed wall ball cluster – 3 sets of 30sec/30sec, rest 1min after 3rd set, x 2set 1 – 10-10:30set 2 – 11-11:30set 3 – 12-12:30… rest 1minset 4 – 13:30-14set 5 –

Day 3WOD 150527   

Day 3WOD 150527 warm-up – Coach’s Choice A. deadlift + hang squat clean + thruster cluster – 1. 1. 1. 1. 1, rest 10-15sec @ dots, rest 2min, x 3… make it tough!-rest as needed-B. Choose a benchmark and test it…150 kb swings for time – 24kg/16kg (scale accordingly)-OR-20 rope ascents for time-OR-30 muscle-ups for

Day 2WOD 150526   

Day 2WOD 150526 warm-up – Coach’s Choice A. 5 x 20sec row @ 90-95% effort, rest 2:00 between setsB1. 8 tgu, tough, total reps, alt arms, immediately go to B2B2. 30sec side bridge R + 30sec FLR + 30sec side bridge L, rest 30sec then back to B1, x 3C. 3 x 60sec AD sprint

Day 1Hero WOD 150525 AM heats only7am, 8am, 9am, 10am     Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where he served for five years. He then joined the New York City Police Force where he worked