February 2018

Day 3WOD 180207 Bring-A-Friend Day! All classes (except the 7:30 PM) 7:30pm Oly Class

Day 2WOD 180206 warm-up – Coach’s Choice A. EMOM 8:00evens – 8-10 dumbbell deadliftsodds – 10-15 wall ballsB. EMOM 8:00evens – 6-8 single arm db rowodds – 10 pistolsrest to 20:00 on timer, then CC. Complete workload @ high intensity… workload capped @ 10:0013-11-9-7-5 sdhp… nte 95/65burpee box jumps… nte 24”D. post WOD recovery

Day 2WOD 180206

Day 1WOD 180205 warm-up – Coach’s Choice A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3A3. AMRAP 30sec –

Day 1WOD 180205

RedShed Rest Day Week of 180205 Preview Construction on RedShed 4.0

Day 1WOD 180205 warm-up – Coach’s Choice A1. 1 power clean + 3 front squats – OR – 1 power snatch + 3ohs… rest 30sec, then A2A2. 4. 4. 4 – pull-up cluster (10sec @ dots) – OR – 2. 2. 2 – muscle-up cluster (10sec @ dots)… rest 30sec, then A3A3. AMRAP 30sec –

Day 6WOD 180203 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180202 4:30pm Oly Class

Day 5WOD 180202 warm-up – Coach’s Choice A. 4 x 300-400m row every 3min @ consistent aerobic effort (0:00, 3:00, 6:00, 9:00)@ 12:00 on timer, start BB. EMOM 6:00evens – 10 shoulder to overheadodds – 10 front rack lungesrest to 20:00 on timer, then CC. 4 x 300-400m row every 3min @ consistent aerobic effort