170108 Rest Day
RedShed Rest Day Happy Birthday Janelle!!!
January 2017
170106 Friday
Day 5WOD 170106 warm-up – Coach’s Choice A. 10:00 of sled work… Athlete’s Choicewhen timer hits 15:00, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpees to target… rest 1min b/t setswork @ 15:00, 17:00, 19:00, 21:00, 23:00when timer hits 30:00, start C (repeate 160209)C. 1 set… empty the tank27 calorie row21 burpees over
170105 Thursday
Day 4WOD 170105 warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort… sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00, then BB. 20:00… row for max meters @ 80% effort… perform 5 shoulder to overhead (not to exceed 135/95) + 30sec FLR every 5min, starting @ 0:00… last set @
170104 Wednesday
Day 3WOD 170104 warm-up – Coach’s Choice A. EMOM 8:00evens – farmer’s carry down & back, then burpees to top of minuteodds – overhead plate carry down & back, then overhead lunges until top of minuteB. EMOM 8:00evens – bear crawl down & back, then Russian kb swings to top of minuteodds – suitcase carry
170103 Tuesday
Day 2WOD 170103 warm-up – Coach’s Choice A1. wall ball cluster – 9. 9. 9. rest 10sec @ dots, then A2A2. power clean cluster @ 60% of 1RM – 2. 2. 2. rest 10sec @ dots, then A3A3. bjsd cluster (24”/20”) – 5. 5. 5, rest 10sec @ dots… rest 2min after 3rd set then
