February 2016

Day 1WOD 160229 warm-up – Coach’s Choice A. Choose a complex that feels good in your bellyOption 1EMOM 10:00 – 1 snatch + 1 hang snatch + 1 snatch balanceOption 2EMOM 10:00 – 1 power clean + 1 hang squat clean + 1 clean & jerkrest to 15:00 on timer, then BB. 5 x 1:00 […]

Day 1WOD 160229  

RedShed Rest Day Athlete Development Camp 9:30 AM   Fitness Outside of the Shed…

Day 6CFG Open WOD 16.1 Download the workout description & scorecard Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Men lunge 95 lb. Women lunge 65 lb.  

Day 5WOD 160226 warm-up – Coach’s Choice A. AMRAP 30:00, not for a score… @ aerobic flow pace10 calorie row20 walking lunges10 calorie AD20 db g2oh, total reps, alt arms… moderate load10 t2b or abmat sit-ups20 pvc ohsB. post WOD Core Test90sec SB, rest 30sec90sec SB, rest 30sec120sec FLRC. post WOD body maintenance

Day 5WOD 160226  

Day 4WOD 160225 warm-up – Coach’s Choice A. AMRAP 7:00 @ 80-90% effort6 tgu, total reps, alt arms… moderate load20 double unders – OR – 5 burpeesrest to 15:00 on timer, recover and prep for BB. 5 sets @ 80-90% effort15 hrpu15 deadlifts – barbells not to exceed 135/9560sec FLRC. post WOD body maintenance

Day 4WOD 160225   Happy Birthday Lindsay!!!

Day 3WOD 160224 warm-up – Coach’s Choice A. EMOM 10:00evens – Men row 150m, Women row 100modds – 3-5 stone to shoulder – Athlete’s choiceB. EMOM 10:001-2 rope ascents – OR – 5 burpee pull-ups@ 25:00, start CC. 1 set @ max effort20 wall balls20 sdhp – 75/5520 bjsd – 20”20 shoulder to overhead –

Day 3WOD 160224