December 2017

RedShed Rest Day      

Day 6WOD 171230 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 171229 warm-up – Coach’s Choice A. EMOM 8:00evens – 5-7 barbell strict press… no racksodds – 8-10 dumbbell deadliftsB. EMOM 8:00evens – 5-7 sdhpodds – 8-10 bjsd… nte 30”rest to 20:00 on timer, then CC. 3 sets @ high intensity… workload capped @ 12:00!100 double unders… nte 90sec of attempts12 dumbbell deadlifts… dumbbell

Day 5WOD 171229 4:30 Oly Class

Day 4WOD 171228 warm-up – Coach’s Choice A1. wall ball cluster – 6. 6. 6. 6. 6. 6, rest 10sec @ dots… go immediately to A2 after last setA2. 600/500m row – OR – 25/20cal ABrest to 6:00 on timer, then BB1. wall ball cluster – 7. 7. 7. 7. 7. 7, rest 10sec @ dots… go

Day 4WOD 171228 Yoga 9AM Happy Birthday JimN!!! Happy Birthday Mary!!!

Day 3WOD 171227 warm-up – Coach’s Choice A1. 5 unbroken barbell g2oh… rest to top of minute, then A2A2. AMRAP 30sec – t2b/k2e/hkr/abmats… rest to top of minute, then A3A3. AMRAP 60sec – pistols… rest 1min, then back to A1, x 3(A1 @ 0:00, 4:00, 8:00)rest to 16:00 on timer, then BB. AMRAP 5:00 @

Day 3WOD 171227

Day 2WOD 1712267am, 8am, 9am, 10am Only Today! warm-up – Coach’s Choice A. 10 x 30sec row – OR – bike, rest 30sec b/t setsrest exactly 5min, then BB. “Cindy”AMRAP 20:005 pull-ups10 strict push-ups15 air squatsC. post WOD recovery

Day 2WOD 171226 7am, 8am, 9am, 10am Only Today!