151011 Rest Day
RedShed Rest Day
October 2015
151010 Jani-Ro
Day 6WOD 151010 Jani-Ro Annual Breast Cancer Fundraiser/Beach BBQ When: Saturday, October 10th, at 3:00 pm This year the WOD will be on the beach in Forest Lakes, with the BBQ to follow
151009 Friday
Day 5WOD 151009 warm-up – Coach’s Choice A. 5 x 2:00 @ 90% effort – ascending ladder 1-2-3-4-5…wall climb + sprint to barbell + power clean + sprint back to wall climbwork @ 0:00, 5:00, 10:00, 15:00, 20:00… barbells not to exceed 125/85… sub burpees for wall climbs, or just do 1 wall climb every
151008 Thursday
Day 4WOD 151008 warm-up – Coach’s Choice A. 4 x 1:00/1:00 (or have number of athletes determine rest/rotation) – AD @ 90% aerobic effort-rest as needed-B1. empty barbell overhead press cluster – 5. 5. 5. 5, rest 5sec in overhead positon @ dots, rest 30sec after 4th set, then B2B2. hrpu cluster – 5. 5.
151007 Wednesday
Day 3WOD 151007 warm-up – Coach’s Choice A. EMOM 6:00 – 1 deadlift + 1 power clean + 1 clean & jerk + 3 burpees over bar… rest to 10:00 then BB. EMOM 6:00 – 1 snatch grip deadlift + 1 power snatch + 1 hang snatch + 3 burpees over bar… rest to 20:00
