February 2017

Day 4WOD 170216 warm-up – Coach’s Choice A. 20 tgu… not for time… load not to exceed 50/35rest to 10:00 on timer, then BB. Complete workload @ 80-90% effort1000m row30 g2oh… barbells not to exceed 95/6530 bjsd… boxes not to exceed 24”1000m rowC. post WOD body maintenance

Day 4WOD 170216

Day 3WOD 170215 warm-up – Coach’s Choice A. AMRAP 5:00 @ 80% effort1 stone to shoulder1 stone squatrest 2min, then BB. AMRAP 5:00 @ 80% effort10 calories – Assault bike10 burpeesrest 2min, then CC. AMRAP 5:00 @ 80% effort10 kb swings – 24kg/16kg30sec wall sitrest 2min, then DD. AMRAP 5:00 @ 80% effort10 db g2oh

Day 3WOD 170215

Day 2WOD 170214 warm-up – Coach’s Choice A. EMOM 10:00evens – 8 overhead lunges w/dumbbells… not to exceed 50/35… total reps, alt legsodds – 3 touch-n-go snatches – OR – 3 touch-n-go squat cleansrest to 15:00, then BB. 3 x 2 rounds every 5min@ high intensity… barbells not to exceed 185/11512 deadlifts9 wall balls5 bar

Day 2WOD 170214

Day 1WOD 170213 warm-up – Coach’s Choice A. Choose training option that feels good in your belly!Option 1: 20 back squats… unbroken set, maintain controlled tempo… add 5-10# from 170206Rx’d recovery for Option 1: EMOM 5:00… 7-10 burpeesOption 2: 3 x 3 front squats @ 33X3 tempo, squat @ 0:00, 2:30, 5:00rest to 15:00 on

Day 1WOD 170213

RedShed Rest Day Fitness Outside of the Shed…