October 2015

Day 2WOD 151006 warm-up – Coach’s Choice A. 6:00 to establish a 3rep thruster for B, from the ground, no racks… rest to 10:00 then BB. 5 sets @ 85% effort3 thrusters12 t2b/k2e/hkr30sec rest+choose a benchmark300 double unders50 burpee pull-ups20 rope ascentsC. post WOD body maintenance       post all results to comments

Day 1WOD 151005   

Day 1WOD 151005 warm-up – Coach’s Choice A1. 5-8 cgbp, go immediately to A2A2. 30sec max effort row sprint…work @ 0:00, 3:00, 6:00, 9:00… rest to 15:00 then BsB1.  10 unbroken deadlifts (barbells not to exceed 120% bodyweight), go immediately to B2B2.  10 high box jumps…work @ 15:00, 18:00, 21:00, 24:00… rest to 30:00 then

RedShed Rest Day  

Day 6WOD 151003 WOD – Coach’s Choice (Shawn)    Fitness Outside of the Shed…

A1. :30 Hollow body hold, rest :30 then A2 A2. :30 Superman hold, Rest :30 then back to A1 x2 B. Inversion tabata, Inversion can be on the wall (facing wall or facing away), from a box or on the floor (will demonstrate on Friday) Rest as needed  C. 8min EMOM  Squat clean & Jerk

Day 5WOD 151002   

Day 5WOD 151002 warm-up – Coach’s Choice A. 10:00 to build a heavy 3 rep back squat, rest exactly 2min then B (@ 12 on timer)B. 10 sets @ 80-85% effort400m row3 back squats @ 100% of A10 burpeesC. post WOD body maintenance       post all results to comments

Day 4WOD 151001  

Day 4WOD 151001 warm-up – Coach’s Choice A. AMRAP 6:00 @ 80% effort9 t2b/k2e/hkr12 bjsd/step-ups – 24”/20”15 shoulder to overhead – barbells not to exceed 115/75rest 4:00, then BB. AMRAP 4:00 @ 85-90% effort6 t2b/k2e/hkr9 bjsd/step-ups – 24”20”12 shoulder to overhead rest 4:00, then CC. 3 rounds for time @ 95-100% effort3 t2b/k2e/hkr6 bjsd/step-ups –