May 2018

Day 2WOD 180515

Day 2WOD 180515 warm-up – Coach’s Choice  A. 5 x 10sec Assault Bike sprint + 30sec static overhead barbell hold… nte 135/95… work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest ~ 5min, then BB. Complete workload for time @ 85-95% effort*21*15*9*wall ballspull-ups*400m runC. post WOD recovery

Day 1WOD 180514 Max Interval Training 12:15 – 1 PM

Day 1WOD 180514 warm-up – Coach’s Choice A1. 3 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00, then BB. AMRAP 5:00 @ 90% effortburpee box jumpsrest to 25:00, then CC.

Day 1WOD 180514 warm-up – Coach’s Choice A1. 3 back squats @ 21X1 tempo… no rest b/t A1 & A2A2. 4 tgu @ moderate load… rest to 3:00, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)rest to 15:00, then BB. AMRAP 5:00 @ 90% effortburpee box jumpsrest to 25:00, then CC.

RedShed Rest Day Week of 180514 Preview Happy Mother's Day!!! Click here to view Mother's Day Slideshow!  

Day 6WOD 180512 Shed will be CLOSED Saturday, 5/12/18 Support the local GOTR & Dylan Dinosaur Stomp 5Ks!   Fitness Outside of the Shed…

Day 5WOD 180511 4:30pm Oly Class

Day 5WOD 180511 warm-up – Coach’s Choice A. EMOM 10:00evens – 1 power clean + 2 front rack lunges + 3 shoulder to overheadodds – 10 burpees over bar (lateral hops)B. EMOM 10:00evens – 6 Russian kb swings + 6 goblet squatsodds – 10 bjsd… nte 24”C. EMOM 10:00evens – 50 double unders… attempts or

Day 4WOD 180510