November 2015

Day 3WOD 151104 warm-up – Coach’s Choice A. Choose barbell complex within your skill set and perform every 2:00 for 14:00 (last set is at 12:00)1 power snatch + 1 hang (squat) snatch + 1 heaving snatch balance + 1ohsor1 power clean + 1 hang squat clean + 1 hang squat clean thruster + 1 […]

Day 2WOD 151103   

Day 2WOD 151103 warm-up – Coach’s Choice (Toys out Tuesday!)Athletes can start at A, B, C or D… no more than 3 at one station… no rest between EMOMsA. EMOM 8:00evens – 100m row (W), 150m row (M)odds – 3-5 stone to shoulderB. EMOM 8:00evens – ropes ascents, 1-3 vertical… 5-7 plankodds – AD to

Day 1WOD 151102   

Day 1WOD 151102 warm-up – Coach’s Choice A1. 5 strict press, go immediately to A2A2. sled drag + sled push, rest 90sec then back to A1, x 3-rest as needed-B1. hang power clean cluster – 3. 3. 3. 3. 3, rest 10sec @ dots, rest 1min after 5th set, add 5-10lb then B2B2. hang power

RedShed Rest Day   Fitness Outside of the Shed…