March 2016

Day 3WOD 160309  

Day 2WOD 160308 warm-up – Coach’s Choice A1. @ 0:00, 6:00, 12:0015sec AD sprint @ 95% effort, rest 2:45 then A2A2. @ 3:00, 9:00, 15:00AMRAP 30sec @ max effort… barbells not to exceed 105/701-2-3-4-5…hang clean & jerkburpees over barrest 2:30 then back to A1, x 3-rest to 25:00 on timer, then move to B-B. 4

Day 2WOD 160308   Happy Birthday Coach Steve!!!   Happy Birthday Justin!!!

Day 1WOD 160307 warm-up – Coach’s Choice A. EMOM 8:002 bear complexrest to 10:00, then BB. EMOM 5:006 deadlifts @ 100% of A + 9 hrpurest to 20:00 on timer, then CC. 3 sets @ 90% effort… barbells not to exceed 95/6515 calorie row15 bjsd – 24”/20” – OR – 50 double unders15 shoulder to

Day 1WOD 160307  

RedShed Rest Day   Fitness Outside of the Shed…

Day 6CFG Open WOD 16.2   Happy Birthday DT!!!

Day 5WOD 160304 warm-up – Coach’s Choice A. 4 x 400m row @ 80-90% aerobic effort (400m should not exceed 2:00), rest 2min b/t setsrest 2min after your 4th set, then start BB. EMOM 5:005 hrpu + 10 abmat sit-upsafter your 5th set of abmats, repeat A… and if time time allows, rest 2min after

Day 5WOD 160304  

Day 4WOD 160303 warm-up – Coach’s Choice A. 5 x 10sec AD sprint @ 100% effort, rest 2:50 b/t setssprint @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then BB. 1 set @ 80-90% effort15 pull-ups – OR – 7 ring muscle-ups50 wall balls100 double unders – OR – 200 singles1000m rowC. post