171119 Rest Day
RedShed Rest Day Fitness Outside of the Shed…
November 2017
171118 Saturday
Day 6WOD 171118 WOD – Coach’s Choice Click HERE & Get to know the RedShed Coaches: Coach Scott!
171117 Friday
Day 5WOD 171117Repeat WOD 161228(“B’s” repeat WOD 160302) 4:30pm Oly Class Happy Birthday Mike!!!
171117 Friday
Day 5WOD 171117Repeat WOD 161228(“B’s” repeat WOD 160302) warm-up – Coach’s Choice A. 5 x 10sec AD sprints @ 100% effort, sprint every 2min(0:00, 2:00, 4:00, 6:00, 8:00)rest to ~5:00, then B’sB1. @ 0:00… 3 sets @ 85-95% effort… barbells not to exceed 115/75 (for all B’s!)5 hang power cleans7 burpees over bar9 bjsd –
171116 Thursday
Day 4WOD 171116Repeat WOD 161128 YOGA with Coach McShawn 9:00 AM Click HERE & Get to know the RedShed Coaches: Coach Doug!
171116 Thursday
Day 4WOD 171116Repeat WOD 161128 warm-up – Coach’s Choice A. 5 x 3 front squats @ 80% 1RM (from 161109)… squat every 3min3. 3. 3. 3. 3. – 6-8 seated dumbbell shoulder press @ dotssquat @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 20:00 on timer, then B’sB1. 3:00 – row/bike for max calories @ 90%
171115 Wednesday – Bring A Friend!
Day 3WOD 171115 – Bring A Friend!
171115 Wednesday – Bring A Friend! Read More »
171115 Wednesday – Bring A Friend!
Day 3WOD 171115 – Bring A Friend! warm-up – Coach’s Choice A. AMRAP 6:00 @ 80-90% effort5 pull-ups/jpu/ring row10 strict push-ups15 air squatsrest 4:00, then BB. AMRAP 6:00 @ 80-90% effort10 wall balls10 burpees10 kb swingsrest 4:00, then CC. AMRAP 6:00 @ 80-90% effort10/7 calorie Assault Bike9 dumbbell push press30sec FLRD. post WOD recovery
171115 Wednesday – Bring A Friend! Read More »
171114 Tuesday
Day 2WOD 171114 warm-up – Coach’s Choice A. 3 sets @ 80% effort10 strict db curl & press… both arms at same time… do not put dumbbells down until you reach 10 reps60sec forearm plankrest to 15:00 on timer, then BB. CFG Open WOD 15.5… Complete workload for time27-21-15-9row caloriesbarbell thrusters… nte 95/65C. post WOD recovery
