April 2018

Day 1WOD 180430 Max Interval Training 12:15 – 1 PM April Accomplishments!!!

Day 1WOD 180430 warm-up – Coach’s Choice A. EMOM 12:00evens – 10-15 hrpuodds – 10-15 ring rowrest to 16:00 on timer, then BB. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)1 squat clean + 1 hang

RedShed Rest Day Week of 180430 Preview

Day 1WOD 180430 warm-up – Coach’s Choice A. EMOM 12:00evens – 10-15 hrpuodds – 10-15 ring rowrest to 16:00 on timer, then BB. 1 set every 2:00 for 8 total sets … building bar is encouraged, but no failed reps… db nte 75/50(16:00, 18:00, 20:00, 22:00, 24:00, 26:00, 28:00, 30:00)1 squat clean + 1 hang

Day 6WOD 180428 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180427 4:30pm Oly Class

Day 5WOD 180427 warm-up – Coach’s Choice A1. 2:00 workload @ 95% effort14/12cal Assault Bike + 9 shoulder to overhead + rope climbs until time expires… rest to 5:00 on timer, then A2A2. 2:00 workload @ 95% effort14/12cal row + 10 db hang clean & jerk (5 each side) + burpees until time expires… rest

Day 4WOD 180426 9 AM YOGA Happy Birthday Karen!!!  

Day 4WOD 180426 warm-up – Coach’s Choice A. 5 x 10sec Assault Bike Sprint @ 100% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort400m run 15 kb swings (24kg/16kg)15 pull-ups15 ohs/front squats (95/65)C. post WOD recovery

Day 3WOD 180425 Max Interval Training 11:45 AM 7:30pm Oly Class