150920 Rest Day
RedShed Rest Day
September 2015
150919 Saturday
Day 6 WOD 150919 A. AMRAP 3:00 @ 85% effort10 db g2oh7 bjsd – 24"/20"rest 3min, then BB. AMRAP 3:00 @ 85% effort8 power cleans – 95/655 burpees over barrest 5min then CC. For time9-6-3front squats – 135/95t2bperform 50 double unders or 30 lateral jumps over barbell after each round
150918 Friday
Day 5WOD 150918 warm-up – Coach’s Choice A. 5 sets @ 95% effort6 db thrusters + sled push + 6 burpees + sled drag + 6 db thrusterswork @ 0:00, 3:30, 7:00, 10:30, 14:00B. Active recovery = jog 100m + walk 100m, rest to 24:00 then CC. 5 sets – AMRAP 1:00 @ 95% effort6
150917 Thursday
Day 4WOD 150917 warm-up – Coach’s Choice Barbell Complex – 5 hang power cleans + 6 front rack lunges + 4 push jerks = 1A. barbell complex cluster – 1. 1. 1. 1. 1, rest 30sec @ dots-rest as needed-B. 6 sets @ 85-95% effort15 American kb swings (moderate) – OR – 10 Russian kb
150916 Wednesday
Day 3WOD 150916 warm-up – Coach’s Choice Athletes can start at any station…A. 2 x 60sec AD sprint, rest 1min btw setsB. 2 x 60sec row sprint, rest 1min btw setsC. 2 x AMRAP 60sec – burpee pull-ups, rest 1min btw setsD. run 400m at moderate pace, rest to 20:00 then repeat A through DE.
