March 2018

Day 2WOD 180320

Day 2WOD 180320 warm-up – Coach’s Choice A. Complete workload @ 85% effort, not for time… training mentality… CAPPED @ 10:0012-10-8-6-4weighted back/hip extensions on ghd… load by holding dumbbell at your cheststrict pulling reps… pull-ups/ring rowsrest to 13:00 on timer, then BB. Complete workload @ 85% effort, not for time… training mentality… CAPPED @ 10:0012-10-8-6-4goblet

Day 1WOD 180319

Day 1WOD 180319 warm-up – Coach’s Choice A. 1 set every 2min for 6 total sets… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)3 barbell thrusters + 6 pull-ups + 9 t2b/k2e/hkr/abmats… barbell load is Athlete’s Choicerest to 15:00 on timer, then BB. AMRAP 9:00 @ 80-90% effort… dumbbells nte 50/3510 dumbbell deadliftsdouble dumbbell overhead carry –

RedShed Rest Day Week of 180319 Preview Fitness Outside of the Shed…

Day 1WOD 180319 warm-up – Coach’s Choice A. 1 set every 2min for 6 total sets… (0:00, 2:00, 4:00, 6:00, 8:00, 10:00)3 barbell thrusters + 6 pull-ups + 9 t2b/k2e/hkr/abmats… barbell load is Athlete’s Choicerest to 15:00 on timer, then BB. AMRAP 9:00 @ 80-90% effort… dumbbells nte 50/3510 dumbbell deadliftsdouble dumbbell overhead carry –

Day 6WOD 180317 Click here for CFG Open WOD 18.4

Day 5WOD 180316 4:30pm Oly Class

Day 5WOD 180316 warm-up – Coach’s Choice A. 60 db g2oh… nte 50/35rest to 5:00 on timer, then BB. 60 db walking lunge steps… nte 50/35rest to 15:00 on timer, then CC. 5 sets @ 90% effort… capped @ 15:00!10 db power cleans10 t2b10 db shoulder to overhead10 burpeesD. post WOD recovery

Day 4WOD 180315 9 AM YOGA