May 2018

Day 4WOD 180510 warm-up – Coach’s Choice A. 8 x 30/30 – row/bike/ski… increased effort over 8 setsrest ~5min, then BB. 5 sets @ 80-90% effort400m run30 wall balls20 t2b/k2e/hkr/abmats w/med ballC. post WOD recovery

Day 3WOD 180509 Max Interval Training 12:15 – 1 PM 7:30pm Oly Class

Day 3WOD 180509 warm-up – Coach’s Choice A1. 4 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 20:00, then BB. 3 sets @ 80-90% effort500m row12 deadlifts… nte 185/13521 bjsd @

Day 2WOD 180508 warm-up – Coach’s Choice A1. 5 cgbp @ 30X1 tempo… no rest b/t A1 & A2A2. 30sec heavy farmer’s carry… no rest b/t A2 & A3A3. 20 walking lunges, total steps, no load… rest to 3:00 on timer, then back to A1, x 4(A1 @ 0:00, 3:00, 6:00, 9:00)rest to 15:00 on

Day 2WOD 180508

Day 1WOD 180507 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprints @ 100% effort… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 16:00 on timer, then B (repeat 180430)B. 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,

Day 1WOD 180507 Max Interval Training 12:15 – 1 PM

RedShed Rest Day Week of 180507 Preview   Happy Birthday Scott!!!

Day 1WOD 180507 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprints @ 100% effort… work every 2:00(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest to 16:00 on timer, then B (repeat 180430)B. 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,

Day 6No WODs Today… Masters of the Shed 2018!8am – 2pm Happy Cinco de Mayo Masters!!   Here is the leaderboard link: https://www.conquestevents.net/events/masters-of-the-shed-2018/questbox   Folks can also download the Conquest Events app from iOS or Android…   https://play.google.com/store/apps/details?id=com.sweatworks.conquest2&hl=en https://itunes.apple.com/us/app/conquest-events/id1068290804?mt=8