March 2018

Day 4WOD 180315 warm-up – Coach’s Choice A. Ski Erg Relay…-Split Class into two equal teams-Athletes can only ski for maximum of 200m-Team must accumulate 2000mrest as needed prior to BB. 3 sets @ 90% effort600m/500m row30 wall balls30 kb swings – 24kg/16kgC. post WOD recovery

Day 3WOD 180314 7:30pm Oly Class

Day 3WOD 180314 warm-up – Coach’s Choice A. EMOM 10:00evens – 50 double unders… :40 attempts (friends can jump rope for 40sec, or do step-ups)odds – 8 dumbbell thrusters… load is Athlete’s Choicerest to 15:00 on timer, then BB. 8 x 1:00 workload @ 90% effort, rest 1min b/t setssets 1 & 5 – bjsd…

Day 2WOD 180313

Day 2WOD 180313 warm-up – Coach’s Choice A1. 6-8 single arm row each arm… rest 30sec, then A2A2. 8-10 high box jumps + 30sec FLR… rest to 3:00 on timer, then back to A1, x 3(0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Choose a workload and complete it for time… capped @ 5:00!50

Day 1WOD 180312

Day 1WOD 180312 warm-up – Coach’s Choice A1. 1 power clean + 1 front squat @ 24X1 tempo + 2 front squats @ 1010 tempo… rest 30sec, then A2A2. 45sec side bridge… rest 15sec… 45sec side bridge… rest to 5:00 on timer, then back to A1, x 3(0:00, 5:00, 10:00)… rest to 15:00 on timer,

RedShed Rest Day Week of 180312 Preview Fitness Outside of the Shed…

Day 1WOD 180312 warm-up – Coach’s Choice A1. 1 power clean + 1 front squat @ 24X1 tempo + 2 front squats @ 1010 tempo… rest 30sec, then A2A2. 45sec side bridge… rest 15sec… 45sec side bridge… rest to 5:00 on timer, then back to A1, x 3(0:00, 5:00, 10:00)… rest to 15:00 on timer,

Day 6WOD 180310 Click here for CFG Open WOD 18.3