180521 Monday
Day 1WOD 180521 Max Interval Training 12:15 – 1 PM Happy Birthday Brett!!!
May 2018
180520 Rest Day
RedShed Rest Day Week of 180521 Preview Fitness Outside of the Shed… Congrats Team RedShed!!! 3rd place at Sparta Dragonboat Races 2018
Week of 180521 Preview
Day 1WOD 180521 warm-up – Coach’s Choice A1. 10 strict press… unbroken reps… rest to top of minute, then A2A2. AMRAP 30sec – strict pulling reps… ring row/pull-up/ring muscle-up… rest to 3:00 on timer, then back to A1, x 3 (A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 10 sets for time… capped
Week of 180521 Preview Read More »
180518 Friday
Day 5WOD 180518 warm-up – Coach’s Choice A. EMOM 5:003 unbroken power cleans… build bar each setrest to 8:00, then BB. AMRAP 20:00 @ aerobic flow pace10cal row/bike/ski1 power clean @ 100% of A10 overhead lunges, total reps, alternate legs – 45/2530sec heavy farmer’s carry holdC. post WOD recovery
180517 Thursday
Day 4WOD 180517 warm-up – Coach’s Choice A. 2000m Ski Erg relay… individual efforts nte 200mrest as needed, then BB. 3 sets @ 80-90% effort… capped @ 20:00400m run500m row30 hrpu50 air squatsC. post WOD recovery
180516 Wednesday
Day 3WOD 180516 warm-up – Coach’s Choice A. 1 set every 90sec for 6 total sets… (choose a complex you love)1 power clean + 1 hang squat clean + 1 clean & jerk-OR-1 power snatch + 1 hang squat snatch + 1 pause ohs(work @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30)rest to 10:00 on timer,
