June 2018

Day 4WOD 180614 Repeat WOD 171206 warm-up – Coach’s Choice A. 6 x 10sec Assault Bike sprint… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00, 10:00)rest ~5min, then B… (repeat WOD 150318)B.  2:00 AMRAP @ 80-90% effort, rest 2:00 between sets, x 512 kb swings + run to wall ball9 wall balls + run back to kb(kettlebells […]

Day 3WOD 180613Repeat WOD 171109Repeat WOD 161123 7:30pm Oly Class Happy Birthday Gail!!!

Day 3WOD 180613Repeat WOD 171109Repeat WOD 161123 warm-up – Coach’s Choice A. front squat progression… build bar each set… squat every 3min5. 4. 3. 2. 1. – 6-8 single arm row each arm @ dots(0:00, 3:00, 6:00, 9:00, 12:00)rest to 20:00 on timer, then BB1. 90sec @ 80-85% effort… barbells not to exceed 135/95 for

Day 2WOD 180612Repeat WOD 180116

Day 2WOD 180612Repeat WOD 180116 warm-up – Coach’s Choice A1. 90sec SB… rest 30sec, then A2A2. 90sec SB… rest to 5:00 on timer, then B1reset clock to 0:00B1. @ 0:00… perform workload @ 75% effort12-9-6heavy kb swingsburpeest2b B2. @ 10:00… perform workload @ 85% effort12-9-6heavy kb swingsburpeest2b B3. @ 20:00… perform workload @ 95% effort12-9-6heavy kb swingsburpeest2bC.

Day 1WOD 180611

Day 1WOD 180611 warm-up – Coach’s Choice A1. 5 strict press… rest to top of minute, then A2A2. 6 RFESS each leg, @ 30X1 tempo… loading OK… rest to 3:00 on timer, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, start BB. 1 set, max effort strict pulling

RedShed Rest Day Week of 180611 Preview

Day 1WOD 180611 warm-up – Coach’s Choice A1. 5 strict press… rest to top of minute, then A2A2. 6 RFESS each leg, @ 30X1 tempo… loading OK… rest to 3:00 on timer, then back to A1, x 5(A1 @ 0:00, 3:00, 6:00, 9:00, 12:00)@ 15:00 on timer, start BB. 1 set, max effort strict pulling

Day 6WOD 180609 WOD – Coach’s Choice Fitness Outside of the Shed…   Congratulations Cark & Megan!!!