161113 Rest Day
RedShed Rest Day
Day 5WOD 161111 warm-up – Coach’s Choice Aerobic Flow Friday!A. EMOM 5:003 touch and go squat cleans… start light, finish heavy@ 6:00 on timer, go to “B”B. Choose the option that feels good in your bellyOption 1 – AMRAP 20:00 – row for meters… perform 1 squat clean + 5 burpees over bar every 400mOption
Day 4WOD 161110 warm-up – Coach’s Choice A. 1 set @ high intensity… barbells not to exceed 95/65… capped @ 6:00500m row30 clean to overheadrest to 10:00 on timer, then BB. 1 set @ high intensity… dumbbells not to exceed 75/50… capped @ 6:00150 double unders… (singles for your 500m time from “A”)30 db g2oh,
Day 3WOD 161109 warm-up – Coach’s Choice A. 4 touch and go hang power snatches every 2min… all sets @ 80-90% 5RMsnatch @ 0:00, 2:00, 4:00, 6:00… @ 8:00, go to “B”B. 5 sets @ 80% effort… capped @ 10:0010 Rkbs – 24kg/16kgbear crawl across roomwalking lunge back to kb30sec FLRrest to 20:00 on timer,
Day 2WOD 161108 warm-up – Coach’s Choice A. front squat progression…start @ 90-100% 10RM… build bar each setsquat @ 0:00, 4:00, 8:00, 12:0010. 8. 6. 4. – 6-8 dumbbell chest press @ dots (moderate load)rest to 20:00 on timer, then BB. AMRAP 10:00 @ high intensity1000m row150 double unders – OR – 30 burpees 30