160131 Rest Day
RedShed Rest Day Fitness Outside of the Shed…
January 2016
160129 Friday
Day 5WOD 160129 warm-up – Coach’s Choice A. 5 sets @ 100% effort10 burpees + sled pushwork @ 0:00, 3:30, 7:00, 10:30, 14:00rest to 25:00 on timer, then BB. 1 set @ 90% effort… barbells not to exceed 95/65500m row + 30 g2ohrest about 1min then CC. 1000m or 5:00 row @ cooldown paceD. post
160129 Friday
Day 5WOD 160129 Join us the evening of Friday January 29th for a Farewell WOD – FNL Style for Coach Lily!! During the evening Open Gym hours, we will have partner/team WOD(s) set up for all who would like to participate… Bring your own food and drink! Please join us and share in appreciation
What is The Open… and what of it??
It is February… and that means it's Open Season. For many of our new athletes, The Open may seem confusing, intimidating or even unnecessary! And for those who do not possess any knowledge of what The Open actual is, you can click here to get some information and understanding. In addition, you can click here
What is The Open… and what of it?? Read More »
160128 Thursday
Day 4WOD 160128 warm-up – Coach’s Choice A. @ 75% effort, perform the following workloadAMRAP 1min – wall ballsAMRAP 1min – sdhp 75/55AMRAP 1min – bjsd – 20”AMRAP 1min – push press 75/55AMRAP 1min – row for caloriesrest 3min then BB. @ 85% effort, repeat Arest 3min then CC. @ 95% effort, repeat AD. post
160127 Wednesday
Day 3WOD 160127 warm-up – Coach’s Choice A. 6 x 60sec row or AD @ 80-90% aerobic effort, rest 60sec b/t setsrest to 12:00 on timer, then BB. EMOM 10:00… choose a workload that makes you feel good in your bellyOption 1: 2 heavy thrusters + 1 rope ascent – OR – 3-4 pull-upsOption 1:
