October 2017

Day 6WOD 171014 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 171013 warm-up – Coach’s Choice A. 10sec AB sprint + sled push + sled pull… work @ 100% effort, every 3:30 for 5 total sets(0:00, 3:30, 7:00, 10:30, 14:00)rest to 20:00 on timer, then BB. AMRAP 10:00barbell ground to overhead… nte 95/65perform 5 burpees every minute on the minute, starting @ 0:00C. post

Day 5WOD 171013 Jani-Ro: TONIGHT starting at 6:30 PM!!!

Day 4WOD 171012 warm-up – Coach’s Choice A. 400m/350m row @ 90% aerobic effort… row every 3:30 for 3 total sets… (0:00, 3:30, 7:00)rest to 10:00, then BB. AMRAP 4:00 @ 90% effort14 pistols (x2 air squats)10 db g2oh, total reps, alt arms… nte 50/35rest to 16:00, then CC. 400m/350m row @ 90% aerobic effort…

Day 4WOD 171012   YOGA with Coach McShawn: 8:30 – 9:45 AM $10 Shed members/$15 non members   Jani Ro: TOMORROW starting at 6:30 PM!

Day 3WOD 171011 warm-up – Coach’s Choice A1. 10 RFESS each leg, no rest b/t legs, load with dumbbells or kettlebells each hand… rest 1min, then A2A2. 10 single arm row each arm, no rest b/t arms… rest 1min, then A3A3. 30sec hollow rocks… rest to 4:00 on timer, then back to A1, x 4(A1

Day 3WOD 171011

Day 2WOD 171010Repeat WOD 161025 warm-up – Coach’s Choice A. 15:00 workload… touch and go (unbroken) power cleans… build bar each set… not for time6. 6. 6. 6. 6. – 10 wall balls @ dotsrest to 20:00 on timer, then BB. AMRAP 10:00 @ 90% effort5 pull-ups10 hrpu15 squats20 double unders (x3 singles)C. post WOD

Day 2WOD 171010Repeat WOD 161025 Jani-Ro: Click here to read Stories of Survival