170514 Rest Day
RedShed Rest Day Happy Mother's Day!!! Click here for Mother's Day Slideshow
May 2017
170512 Friday
Day 5WOD 170512 warm-up – Coach’s Choice MAP Friday!Barbells n-t-e 115/75A. AMRAP 6:00 @ 80-90% effort5 hang power cleans7 shoulder to overhead9 bjsd… n-t-e 24”rest 4min, then BB. AMRAP 6:00 @ 80-90% effort5 front squats7 t2b/k2e/hkr9 deadliftsrest 4min, then CC. AMRAP 6:00 @ 80-90% effort5 sdhp7 wall balls9 burpees over barD. post WOD stretch
170511 Thursday
Day 4WOD 170511 warm-up – Coach’s Choice A. 10:00 workload – accumulate as many sled pushes as possible in 10:00… load sled as you go… partner up if needed and have fun!(A1 – primary lift make-up day… rep scheme is 15-10-5… lift every 3min)rest to 15:00 on timer, then BB. 1 set @ high intensity…
170510 Wednesday
Day 3WOD 170510 warm-up – Coach’s Choice A1. Primary Lift – Back Squat… work @ 0:00, 5:00, 10:00set 1 – 15 reps… set 2 – 10 reps… set 3 – 5 repsA2. 8 strict/weighted pull-ups/ring rows… work @ 1:30, 6:30, 11:30A3. 200’ loaded overhead carry (load w/plate, kbs or dbs)… work @ 3:00, 8:00, 13:00rest
170509 Tuesday
Day 2WOD 170509 warm-up – Coach’s Choice A1. Primary Lift – Push Press set 1 – 15 reps… set 2 – 10 reps… set 3 – 5 reps… no rest b/t A1 & A2A2. 200’ farmer’s carry + 30sec loaded wall sit… back to A1 @ 4:00 & 8:00rest to 15:00 on timer, then BB1.
