October 2017

Day 4WOD 171019Repeat WOD 161110 warm-up – Coach’s Choice A. 1 set @ high intensity… barbells not to exceed 95/65… capped @ 6:00500m row30 clean to overheadrest to 10:00 on timer, then BB. 1 set @ high intensity… dumbbells not to exceed 75/50… capped @ 6:00150 double unders… (singles for your 500m time from “A”)30 […]

Day 4WOD 171019Repeat WOD 161110 YOGA with Coach McShawn Class is open to all levels. Improve your mobility and strength. Thursdays 8:30-9:45am

Day 3WOD 171018 warm-up – Coach’s Choice A. EMOM 9:001) 1 power clean + 3 push jerks + 6 front rack lunges2) 6-8 high box jumps3) 20-30sec ring row holdrest to 15:00 on timer, then BB. AMRAP 15:00 @ 80-90% effort… dumbbells nte 50/351 wall climb – OR – 1 strict push-up… (increase by 1

Day 3WOD 171018 Happy Birthday Sal!!!

Day 2WOD 171017 warm-up – Coach’s Choice A. Primary Lift – Front Squat… build bar each set… squat every 3min15. 12. 9. 6.2 tgu @ dots(0:00, 3:00, 6:00, 9:00)rest to 12:00 on timer, then BB. EMOM 6:00evens – AMRAP 30sec… strict pull-ups/ring rowsodds – AMRAP 30sec… strict push-upsrest to 23:00 on timer, then CC. AMRAP

Day 2WOD 171017

Day 1WOD 171016Repeat WOD 161031 warm-up – Coach’s Choice A. 18:00 workload… touch and go power cleans… build bar each set… set 1 @ 90% of 6RM from last week… not for time5. 5. 5. 5. 5. 5. – 8 wall balls @ dotsrest to 23:00 on timer, then BB. 3 sets @ high intensity…

Day 1WOD 171016Repeat WOD 161031

RedShed Rest Day Jani-Ro 2017 Over $2100 raised for Friend2Friend