170625 Rest Day
RedShed Rest Day
June 2017
170624 Saturday
Day 6WOD 170624 warm-up – Coach’s Choice Metcon Test… (this will be programmed next week as well)Choose a level that is within your essence and test yourself! 5 rounds for time of:200m run20 wall balls10 deadliftsWorkload is capped @ 15:00 Level 1 – wall balls 14/10 @ 9’ target… deadlifts 95/65Level 2 – wall balls…
170623 Friday
Day 5WOD 170623Repeat WOD 170331 warm-up – Coach’s Choice A. 5 sets @ 90% effort… work every 3min1 heavy sled push + 7-10 burpees AFAPrest to 20:00 on timer, then BB. choose a workload and hit it @ high intensity… both capped @ 10:00!!Option 1:21-15-9AB caloriesdumbbell thrusters – 45/30Option 2:21-15-9row caloriesbarbell thrusters – 95/65C. post
Theories…
There are things we know to be true… A dog's love is unconditional… and we adapt to stimulus! Finding time to write has been increasingly difficult, so I apologize if you come here often looking for something new! We just finished up a quarter of training, culminating in a two week testing phase with
170622 Thursday
Day 4WOD 170622 warm-up – Coach’s Choice A1. 0:00 – 10:00 warm-up for pressing testA2. Overhead Press 3RM Testing… strict/push/jerk… Athlete’s Choiceuse 4 total sets to test your 3RM… lift @ 10:00, 13:30, 17:00, 20:30rest to 25:00 on timer, then BB. AMRAP 6:00 @ 90% effortohs – OR – front squats… nte 95/65run 200m every
170621 Wednesday
Day 3WOD 170621 warm-up – Coach’s Choice Box Jump TestingA1. 0:00 – 10:00 – optional testing for max height… or warm-up for 5:00 testA2. 5:00 box jump test… nte 24”/20”Rules:1. jump up, full extension on top of box, step down2. do not stop3. if you must stop, stop on top of box4. 3 breath maximum
