October 2017

The amazing women that we honor with Jani-Ro…a perspective from both Janice and Ro:   Eight years ago I found out what it meant to be part of something stronger than myself.  Seven years ago I was diagnosed with breast cancer and it changed my life.  It changed my life not because of cancer itself, […]

Day 1WOD 171009 warm-up – Coach’s Choice A. Primary Lift – Front Squat… build bar each set… squat every 3min20. 15. 10. 5. 12 single arm dumbbell push press @ dots (6 each arm)(0:00, 3:00, 6:00, 9:00)rest to 12:00, then BB. EMOM 5:0040sec row or bike @ 90% aerobic effortrest to 20:00 on timer, then CC.

Day 1WOD 171009

RedShed Rest Day

Day 6WOD 171007 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 171006 warm-up – Coach’s Choice Athletes can start @ A or B… every one does C togetherA. 8:00 workload @ 80% effort500m/450m row + 30sec FLRrest to 12:00 on timer, then BB. 8:00 workload @ 80% effort15cal/10cal AB + 30sec hollow rocksrest to 24:00 on timer, then CC. AMRAP 8:00 @ 80% effort5

Day 5WOD 171006

Day 4WOD 171005 warm-up – Coach’s Choice A1. 30sec AB @ 90% aerobic effort… rest 30sec, then A2A2. 30sec renegade rows… nte 40/25… rest 30sec, then back to A1, x 4athletes can start @ A1 or A2(A1 or A2 @ 0:00, 2:00, 4:00, 6:00)rest to 12:00 on timer, then BB. Conditioning Test – “Nancy”5 rounds

Day 4WOD 171005

Day 3WOD 171004 warm-up – Coach’s Choice MAP Wednesday!A. 5 x AMRAP 1:00 @ 80-90% effort, rest 1:00 b/t sets… barbells nte 95/659 deadlifts + 7 hang power cleans + 5 shoulder to overhead + burpees until time expires(work @ 0:00, 2:00, 4:00, 6:00, 8:00)rest to 14:00, then BB. 5 x AMRAP 1:00 @ 80-90% effort,