November 2015

Day 1 WOD 151109 warm-up – Coach’s Choice A1. 10 front rack reverse lunges, total reps, rest 30sec then A2A2. 10 pendlay row, rest 2min then back to A1, x 3… add weight & subtract 2 reps each set (10-8-6)-rest as needed-B1. shoulder to overhead cluster – 5. 5. 5. 5, rest 5sec in overhead […]

RedShed Rest Day  

Day 6WOD 151107 WOD – Coach’s Choice    Fitness Outside of the Shed…

Day 6WOD 151107 warm-up – Coach’s Choice A.  EMOM 12:00: Evens:  3 back squats Odds:  10 Russian KB Swings   Rest 8:00 and set up for B   For Time: 15-12-9 of: Power snatch – 85/55# Box jump overs – 24/20" -2 rope climbs or 5 plank ascents after each set-   Rest 5:00 and prep for C   For time:

Day 5WOD 151106   

Day 5WOD 151106 warm-up – Coach’s Choice A1. 20sec AD sprint, rest 2:40 then A2A2. 20sec shuttle sprints, rest 2:40 then A3A3. 20sec db thrusters, rest 2:40 then back to A1, x 3-rest as needed-B. 1 set @ 97% effort60 db g2oh, total reps, alt arms60 wall ballsC. post WOD body maintenance post results to

Day 4WOD 151105   

Day 4WOD 151105 warm-up – Coach’s Choice barbells not to exceed 95/65A. 3 rounds for time @ 80% effort350m row9 clean to overhead15 dipsrest 5:00 then BB. 3 rounds for time @ 90% effort15 deadlifts12 back squats9 burpees over barrest 5:00 then CC. 1 set @ 100% effort45 bjsd – 24”/20”45 kb swings – 24kg/16kb

Day 3WOD 151104