August 2015

Day 5WOD 150814 warm-up – Coach’s Choice A. 1 set @ 80-90% effort, barbells not to exceed 225/15521 deadlifts600m run500m row30 burpeesrest 2min then BB. 1 set @ 85-95% effort15 deadlifts400m run350m row20 burpeesrest 2min then CC. 1 set @ 100% effort9 deadlifts200m run200m row10 burpeesD. post WOD flexibility

Day 4WOD 150813   

Day 4WOD 150813 warm-up – Coach’s Choice A. 10:00 to build a heavy 3 rep OHS, rest exactly 5:00 then BB. 100 wall balls AFAP, rest 5:00 then CC. unbroken ascending pull-up ladder for time, 1-2-3-4-5-6-7-8-9-10… perform pull-ups w/in your skill set, 6:00 CAP… rest walk 200m after completing C, then DD. post WOD flexibility

Day 3WOD 150812   

Day 3WOD 150812 warm-up – Coach’s Choice A. 5 x 30sec AD sprint @ 100% effort, rest 2min between sets-rest as needed-B. AMRAP 20:00 @ 80-90% effort… workload can be performed in any order, based on access to equipment for loading…400m sandbag carry200m overhead plate carry200’ farmer’s carry20 bjsd – 24”/20”C. post WOD flexibility

Day 2WOD 150811    Happy Birthday Adrian!!!

Day 2WOD 150811 warm-up – Coach’s Choice A1. 3-5 heavy back squats, go immediately to A2A2. 20sec max effort row sprint, work @ 0:00, 3:30, 7:00, 10:30, 14:00, 17:30, rest to 20:00 then BB. Choose a workload that will allow you to keep moving, maintaining 80-90% effort…-Option 1-3 rounds @ 80-90% effort10 wall climbs100 double

Day 1WOD 150810    Happy Birthday Jenna!!!

Day 1WOD 150810 warm-up – Coach’s Choice A. 10:00 – build to a heavy clean & jerk, rest exactly 5:00 then BB. 8 sets @ 90% effort5 clean & jerk @ 80% of heaviest successful lift in A100m sprintrest trot halfway back, then rest walk back to barbellNotes:-after completing 5 c&j, WALK out to trucker

RedShed Rest Day