151119 Thursday
Day 4WOD 151119
November 2015
151119 Thursday
Day 4WOD 151119 warm-up – Coach’s Choice A1. AMRAP 30sec – pull-ups, go immediately to A2A2. sled push – 1 direction, make it tough… rest 2min then back to A1, x 3-rest as needed-B. EMOM 5:00… barbells not to exceed 75/459 shoulder to overhead… then jump rope to top of minuteC. EMOM 5:0020 air squats…
151118 Wednesday
Day 3WOD 151118 warm-up – Coach’s Choice A1. 3 ohs or back squat @ 42X1 tempo, rest 30sec then A2A2. hrpu cluster 5. 5. 5, rest 5sec in FLR @ dots… perform A’s @ 0:00, 5:00, 10:00-rest as needed-B. 5 x 1:00 @ 90% effort, rest 1min btw sets100m row + max effort burpees-rest 5min
151117 Tuesday
Day 2WOD 151117 warm-up – Coach’s Choice For A, use the even minutes to practice speed and build your clean… power or squat, and use the odd minutes to train your dips or muscle-upsA. EMOM 14:00evens – 1-3 cleans – athlete’s choiceodds – 1-3 dips @ :00, :20, :40 – OR – 1-2 muscle-ups (ring
151116 Monday
Day 1WOD 151116 warm-up – Coach’s Choice A. 3 x 3 front squats @ 33X3 tempo… squat @ 0:00, 3:00, 6:00… perform 30sec SB each side during rest periodsB. 3 x 6 push press with 3sec hold at full extension each rep… press @ 10:00, 13:00, 16:00… perform 30sec SB each side during rest periodsC.
Dear RedShed…
It takes an ARMY of helpers… The success of any one event is based upon the pieces put into place to make it work. Pieces like trust, confidence, respect, love and pride in our community. Each year that we host an event, the more I am amazed by the willingness of the helpers! Saying "THANKS"
