July 2018

Day 2WOD 180731 July Accomplishments!!!

Day 2WOD 180731 warm-up – Coach’s Choice A. Front Squats – 5. 5. 5. 5. 4 tgu @ dots… squat every 3:00(0:00, 3:00, 6:00, 9:00)rest to 15:00 on timer, then BB. 3 sets @ 80-90% effort… barbells not to exceed 50% of “A”… workload capped @ 5:006 barbell g2oh9 t2b/k2e/hkr/abmats12 deadliftsrest to 25:00 on timer, then

Day 1WOD 180730

Day 1WOD 180730 warm-up – Coach’s Choice A. 8 x 4 unbroken power cleans4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:004. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30rest

RedShed Rest Day Week of 180730 Preview Happy Birthday Nick!!!

Day 1WOD 180730 warm-up – Coach’s Choice A. 8 x 4 unbroken power cleans4. 4. 4. 4. – all sets @ 75%-85% of 5RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:004. 4. 4. 4. – build bar to 4RM… 15 wall balls @ dots… clean @ 8:00, 10:30, 13:00, 15:30rest

Day 6WOD 180728 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180727Repeat WOD 180420 4:30pm Oly Class

Day 5WOD 180727Repeat WOD 180420 warm-up – Coach’s Choice A. 100 wall balls for timerest to 10:00 on timer, then BB. 1 set for time… barbells nte 95/65500m row30 clean to overheadrest to 20:00 on timer, then CC. 40 burpee box jumps for time… 24”/20”D. post WOD recovery

Day 4WOD 180726