180304 Rest Day
RedShed Rest Day Week of 180305 Preview
March 2018
Week of 180305 Preview
Day 1WOD 180305 warm-up – Coach’s Choice A. 3 sets @ 90% effort… barbells nte 115/755 pull-ups – OR – 5 muscle-ups7 bjsd… 24”/20”9 shoulder to overheadrest to 10:00, then BB. 3 sets @ 90% effort… barbells nte 135/959 burpees to target7 kb swings… 32kg/24kg5 ohs – OR – 5 front squatsrest to 20:00, then
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180303 Saturday – CFG Open WOD 18.2
Day 6WOD 180303 Click here for CFG Open WOD 18.2
180303 Saturday – CFG Open WOD 18.2 Read More »
180302 Friday
Day 5WOD 180302 AFTERNOON/EVENING CLASSES ARE CANCELLED!!! Fitness Outside of the Shed…
180302 Friday
Day 5WOD 180302 warm-up – Coach’s Choice A. EMOM 10:00evens – 5 deadlifts @ slow, controlled tempoodds – 50 double unders / :40 attemptsrest to 15:00 on timer, then BB. 2 sets @ high intensity… workload capped @ 5:00400m row15 dumbbell thrusters… nte 50/35rest to 25:00 on timer, then CC. 2 sets @ high intensity…
180301 Thursday
Day 4WOD 180301 warm-up – Coach’s Choice A. 3 x AMRAP 2:00 @ 90% effort, rest 2min b/t sets… kettlebells nte 24kg/16kg12 kb swings + 1 wall climb… +1 wall climb each round… (athletes must travel across room from kb to wall climb)… ((sub for wall climb is hrpu))rest as needed prior to BB. Complete
