160925 Rest Day
RedShed Rest Day Fitness Outside of the Shed…
September 2016
160923 Friday
Day 5WOD 160923 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:003 touch-n-go squat cleans… build bar each setrest to 10:00 on timer, then BB. 10 sets @ aerobic flow pace3 muscle-ups – OR – 6 pull-ups200’ run10 burpees over bar1 squat clean @ 100% of “A”C. post WOD body maintenance
160922 Thursday
Day 4WOD 160922 warm-up – Coach’s Choice A. 15:00 workload… not for time30 repetitions of pulling strength + 5:00 of core holds (SB, FLR, hollow rock)pull-ups – strict, negative or weightedring rows – strict, negative or feet elevated-in this strength segment there should be no kipping-focus should be on hollow position and time under tension-this
160922 Thursday
Day 4WOD 160922 Happy Birthday Janice!!! Happy Birthday Coach Kate!!! Happy Birthday Mary!!!
160921 Wednesday
Day 3WOD 160921 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort…. work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 15:00 on timer, then BB. AMRAP 10:00 @ 80-85% effort10 tgu, total reps, alt arms20 abmat sit-upswhen timer hits 25:00, immediately start CC. 800m run, not for timeD. post WOD
160920 Tuesday
Day 2WOD 160920 warm-up – Coach’s Choice A. 3 x 10 cgbp (foundation phase), build bar each set & keep reps unbrokenwork @ 0:00, 3:30, 7:00… during rest periods (and after 3rd set) perform 10 RFESS each leg… self-loadedrest to 15:00 on timer, then BB. @ 15:00…3 sets @ high intensity15 kb swings… kb’s not
