151220 Rest Day
RedShed Rest Day Happy Birthday CKL!!!
December 2015
151219 Saturday
Day 6WOD 151219 warm-up – Coach’s ChoiceA. Tabata Mash-up: Side bends, glue bridges, arch body hold B. 7:00 EMOM 10 air squats -or- 6 pistols (3 each leg) C. 3 Sets 8 T2B12 Deadlift (115/75)OH plate carry (from high bars to office and back):30 Hollowbody holdRest :90 D. ALL THE STRETCHING
151218 Friday
Day 5WOD 151218 warm-up – Coach’s Choice All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but capped @ 2:00B1. @ 25:00, 40
151217 Thursday
Day 4WOD 151217 warm-up – Coach’s Choice A. EMOM 5:00pull-ups + push-ups + squatschoose a rep range and hold it as an EMOM for 5:002-4-6, or 3-6-9, or 4-8-12-rest as needed, prep for Open WOD 11.4)B. AMRAP 10:00 of:60 bar-facing burpees30 ohs – 120/9010 muscle-ups(scale accordingly if not “scoring” WOD)C. post WOD body maintenance
151216 Wednesday
Day 3WOD 151216 A. 5 x 20sec AD sprints, rest 2:40min b/t sets0:00, 3:00, 6:00, 9:00, 12:00-rest as needed–prep for speed work, snatch – OR – clean-B1. 1 set every 2min for 3 sets (1st set @ 0:00, 2:00, 4:00), (2nd set of B1 @ 10:00, 12:00, 14:00)1-2-3-4power snatch or power clean *perform 1 burpee
