July 2015

Day 5WOD 150710 warm-up – Coach’s Choice barbells not to exceed 115/75A. complete the following workload @ 90% effort2-4-6-8-10 – unbroken hang power cleans… run 200’ between setsrest 5:00, then BB. 10-8-6-4-2 – unbroken thrusters… perform 5 burpee pull-ups – OR – 3 burpee ring muscle-ups between each set rest 5:00, then CC. 600m run… […]

Day 4WOD 150709(Repeat WOD 150226)   

Day 4WOD 150709(Repeat WOD 150226) warm-up – Coach’s Choice Athletes can start @ A or BA. 6 x 10sec sprint – AD, rest 2min between setsB. 6 x 10sec shuttle sprints, rest 2min between sets-rest as needed-C. EMOM 10:001-3 burpees2-4 bjsd – 24”/20”3-5 kb swings – 24kg/16kgD. post WOD flexibility – Coach’s Choice

Day 3WOD 150708   

Day 3WOD 150708 warm-up – Coach’s Choice A. 3 x barbell complex cluster – 1 power clean + 2 front squats + 3 push jerks = 11. 1. 1, rest 30sec @ dots, rest 2min between sets-rest as needed-B. 5 x 2:00 work/2:00 rest @ 90% effort15 ghd sit-ups – OR – 20 abmat sit-ups25

Day 2WOD 150707(Repeat WOD 150203)   

Day 2WOD 150707(Repeat WOD 150203) warm-up – Coach’s Choice A. EMOM 10:00 – 1 hang snatch, build to a heavy single rep and hold on to it to complete the EMOM… no failed reps… we are not trying to PR, but instead just get some heavy loading accomplished.B. 50 pull-ups AFAP in 5 rep increments

Day 1WOD 150706   

Day 1WOD 150706 warm-up – Coach’s Choice A1. 5 cgbp, rest 30sec then A2A2. 5 deadlifts… work @ 0:00, 3:30, 7:00, and 10:30-rest as needed-B. 8 sets @ 85% effort200m run12 kb sdhp – 24kg/16kg30sec FLRC. post WOD flexibility – Coach’s Choice

RedShed Rest Day   Fitness Outside of the Shed…