170326 Rest Day
RedShed Rest Day
March 2017
170324 Friday
Day 5WOD 170324 warm-up – Coach’s Choice A1. 10sec bike sprint… A2 @ 2:30A2. 1 heavy sled push… back to A1 @ 5:00, x 4rest to 20:00 on timer, then BB. 1 set @ max effort… barbells not to exceed 135/95… capped @ 10:00!!20 ground to overhead30 t2b/k2e/hkr50 bjsd/step-ups – 24”/20”C. post WOD body maintenance
170323 Thursday
Day 4WOD 170323 warm-up – Coach’s Choice A. Complete workload @ aerobic flow pace… kettlebells not to exceed 24kg/16kg… 6:00 row or bike12 kb swings5:00 row or bike15 kb swings4:00 row or bike18 kb swings3:00 row or bike21 kb swings2:00 row or bike24 kb swingsB. post WOD body maintenance
170322 Wednesday
Day 3WOD 170322 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 deficit reverse lunges, total reps, alt legsodds – 10 db curl & press, total reps, alt armsB. EMOM 5:00choose a double under option… 20, 30, 40 or 50 double unders OR 30sec of bjsd @ 20”rest to 20:00 on timer, then CC. 3
170321 Tuesday
Day 2WOD 170321 warm-up – Coach’s Choice A. Men – 4 x 250m row @ 90% effort, rest 1min b/t sets Women – 4 x 200m row @ 90% effort, rest 1min b/t sets@ 10:00 on timer, start BB. 50 db g2oh, total reps, alt arms… dumbbells not to exceed 50/35@ 15:00 on timer, start
