March 2018

Day 1WOD 180326 warm-up – Coach’s Choice Athletes can start @ A or C, but must switch accordinglyA. 1 set every 2min for 4 total sets… (0:00, 2:00, 4:00, 6:00)150m/100m row + 10 burpeesrest to 10:00 on timer, then BB. EMOM 9:001) 10 bjsd… 24”/20”2) 6 unbroken power cleans… nte 135/953) 10 pistols – OR […]

RedShed Rest Day Week of 180326 Preview Fitness Outside of the Shed… Fun facts from DT in Iceland: FOSS actually means waterfall in Icelandic. This one is named skogafoss. 

Day 1WOD 180326 warm-up – Coach’s Choice Athletes can start @ A or C, but must switch accordinglyA. 1 set every 2min for 4 total sets… (0:00, 2:00, 4:00, 6:00)150m/100m row + 10 burpeesrest to 10:00 on timer, then BB. EMOM 9:001) 10 bjsd… 24”/20”2) 6 unbroken power cleans… nte 135/953) 10 pistols – OR

Day 6WOD 180324 Click here for CFG Open WOD 18.5

Day 5WOD 180323 4:30pm Oly Class

Day 5WOD 180323 warm-up – Coach’s Choice A. EMOM 5:00… build bar each set3 touch-n-go squat cleans – OR – 3 touch-n-go snatchesrest to 10:00 on timer, then BB. Complete workload for time… barbell load is 100% of “A”1. 2. 3. 4. 5. 4. 3. 2. 1.squat clean – OR – snatch5 bar-facing burpees +

Day 4WOD 180322 SHED IS OPEN FOR REGULAR HOURS!!! 9 AM YOGA

Day 4WOD 180322 warm-up – Coach’s Choice A. 5 x 2:00 workload, rest 2:00 b/t sets150/100m row sprint2 shuttle sprints (down & back x 2)max kb swings until time expires – 24kg/16kgrest to 24:00 on timer, then BB. 1 set @ max effort… capped @ 6:0045 burpee box jumps – 24”/20”C. post WOD recovery

Day 3WOD 180321 EVENING CLASSES ARE CANCELED DUE TO THE WEATHER!!!

Day 3WOD 180321 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike Sprints… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00)rest 5min after last set, then BB. 10 sets @ 80% effort… barbells nte 95/6515 sdhp15 double undersno rest b/t B & CC. 2:00 FLRrest 30se1:00 SBrest 30sec1:00 SBD. post WOD recovery