December 2015

Day 4WOD 151231Happy New Year’s Eve! A. AMRAP 20:00 @ 80-90% effort10 tgu – moderate load, total reps, alt arms20 calorie row30 wall ballsB. post WOD body maintenance

Day 4WOD 151231 Happy New Year’s Eve! 5:30, 6:15, 7, 8 & 9 AM Only!!!  

Day 3WOD 151230 warm-up – Coach’s Choice A1. 3-5 cgbp, go immediately to A2A2. 15sec AD sprint, rest 3min then back to A1, x 3-rest as needed-B. 4 x sled sprints… down & back = 1work @ 0:00, 3:30, 7:00, 10:30rest to 15:00 on timer, then CC. 3 sets @ 95% effortwall climbs – 3,

Day 3WOD 151230  

Day 2WOD 151229 warm-up – Coach’s Choice A. Perform workload @ 90% effort, every 2:00 for 10 sets8 calorie row + 9 hrpu + 10 air squatsrest to 25:00 on timer, then BB. For time @ whatever percentage of effort you have left!… barbells not to exceed 95/6521-15-9 g2ohperform 65 double unders – OR –

Day 2WOD 151229  

Day 1WOD 151228 warm-up – Coach’s Choice A. EMOM 7:005 burpees over bar + 1 front squatrest to 10:00 on timer, then BB. 30 shoulder to overhead for time… barbells not to exceed 135/95-rest as needed-Perform following workloads @ 90-95% effort… barbells not to exceed 115/75C1. 2 sets of:6 sdhp + 7 wall balls +

Day 1WOD 151228   Happy Birthday Ruthie!!!   Happy Birthday Jennifer!!!   Happy Birthday Jim N!!!

RedShed Rest Day  

5 sets @80% effort:40 cal row30 air squats20 ab mat sit-ups10 pull-ups -rest 1:30 between sets-