August 2015

Day 3WOD 150826 warm-up – Coach’s Choice A1. 5 kb front rack squats @ 3131 tempo, rest 30sec then A2A2. 12 kb front rack walking lunges, total steps, rest walk 200’ then back to A1, x 3-rest as needed-B. 5 x 1:00 @ 90+% effort30sec AD sprint + max effort shoulder to overhead – barbells […]

Day 2WOD 150825    Happy Birthday Steve!!!

Day 2WOD 150825 warm-up – Coach’s Choice A. 3 x AMRAP 2:00 @ 90% effort (train, don’t test)12 calorie row6 thrusters – barbells not to exceed 165/115max effort pull-ups – OR – muscle-upsrest 3min, add weight to the thrusters each setZ1 activity until timer hits 20:00, then BB. EMOM 16:00…150m row @ 20:00, 24:00, 28:00,

Day 1WOD 150824   

Day 1WOD 150824 warm-up – Coach’s Choice A1. 6 strict press, no racks, rest 30sec then A2A2. 6-10 strict ring row, no kipping, rest 2min then back to A1, x 3-rest as needed-B1. 90sec SB (R), rest 30sec then B2B2. 90sec SB (L)-rest as needed-C1. 6-10 deadlifts, rest 30sec then C2C2. 200m run @ 90+%

RedShed Rest Day  

Day 6WOD 150822 WOD – Coach’s Choice    Fitness Outside of the Shed…

Day 5WOD 150821   

Day 5WOD 150821 warm-up – Coach’s Choice A. 6 x 20sec AD sprints, rest 2min between sets-rest as needed-B. 10 sets @ 80% effort3 heavy thrusters – make it tough… use dumbbells, kettlebells or barbell200m run30sec FLRC. post WOD flexibility

Day 4WOD 150820