March 2016

Day 1WOD 160321  

RedShed Rest Day   Fitness Outside of the Shed…   Sweatshirts! $40 Must be pre-ordered by April 1 Color samples/sizes and order list at Shed

Day 6CFG Open WOD 16.4 Download the workout description and scorecard Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Day 5WOD 160318 warm-up – Coach’s Choice A. Choose a workload and perform @ 80-90% effort… aerobic flow mentalityOption 15000m row… every 500m perform 30sec FLR + 10 bird dogsOption 24000m row… every 500m perform 30sec FLR + 10 bird dogsOption 33000m row… every 500m perform 30sec FLR + 10 bird dogsB. post WOD body

Day 5WOD 160318  

Day 4WOD 160317 warm-up – Coach’s Choice A. 5 x 2:00 @ 90% effort, rest 2min b/t sets12 kb swings + sprint to wall balls + 9 wall balls + sprint back to kbsrest ~5min after 5th set, then BB. 20 tgu, not for time… cool down paceC. post WOD body maintenance

Day 4WOD 160317  

Day 3WOD 160316 warm-up – Coach’s Choice A. EMOM 10:00evens – 5 push pressodds – 5 pendlay rowrest to 15:00 on timer, then BB. Choose a complex you love!EMOM 10:00Option 1 – 1 power snatch + 1 hang snatch + 1 snatch Option 2 – 1 power clean + 1 hang squat clean + 1

Day 3WOD 160316  

Day 2WOD 160315 warm-up – Coach’s Choice MAP 2… 80-90% effortA1. 60sec row, rest 1min then A2A2. 60sec AD, rest 1min then A3A3. 60sec burpees, rest 1min then A4A4. 60sec wall balls, rest 1min then back to A1, x 2rest exactly 5min then the BsB1. 60sec jump rope, rest 1min then B2B2. 60sec thrusters (75/45),