July 2017

Day 4WOD 170713 warm-up – Coach’s Choice A. EMOM 8:00evens – choose a barbell complex you love!3 power cleans + 2 front squats + 1 shoulder to overheador 1 power snatch + 2 hang squat snatches + 3 ohsodds – 5 high box jumps(A1. primary lift make-up… 3 x 10, unbroken reps… rest = 200’ farmer’s […]

Day 4WOD 170713

Day 3WOD 170712 warm-up – Coach’s Choice Athlete’s can start at any given station… but must stay in orderWorkloads prescribed @ 80-90% effortA. (@ 0:00, 14:00) 1:00 row, rest 1min then BB. (@ 2:00, 16:00) 1:00 db g2oh (50/35), rest 1min, then CC. (@ 4:00, 18:00) 1:00 bike, rest 1min then DD. (@ 6:00, 20:00)

Day 3WOD 170712

Day 2WOD 170711 warm-up – Coach’s Choice A1. 10 front rack lunges, total reps, alt legs… rest to top of minute, then A2A2. 10 cgbp… rest to 3:00, then back to A1, x 3… (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then B’sB1. 10 self-loaded tempo step-downs (24”/20”), total reps, alt legs, 3sec

Day 2WOD 170711

Day 1WOD 170710 warm-up – Coach’s Choice A. Primary Lift – Thruster3 x 10, unbroken reps… rest = 200’ farmer’s carrywork @ 0:00, 3:30, 7:00@ 10:00, go immediately to BB. EMOM 5:00 8-10 strict pull-ups/ring row (self-loaded, slow tempo… no external resistance)rest to 20:00 on timer, then CC. 3 sets @ 90% effort… barbells nte 95/65…

Day 1WOD 170710

RedShed Rest Day Fitness Outside of the Shed…

Day 6WOD 170708 WOD – Coach’s Choice