July 2018

Day 4WOD 180726 warm-up – Coach’s Choice A1. 60sec SB… rest 30sec, then A2A2. 60sec FLR… rest 30sec, then A3A3. 60sec SB… rest 30sec, then A4A4. 60sec FLR… rest 30sec, then BB. EMOM 5:0050 double unders – OR – 40sec attempts/singlesrest to 15:00 on timer, then CC. “Helen”3 rounds for time of:400m run21 kb swings […]

Day 3WOD 180725 7:30pm Oly Class

Day 3WOD 180725 warm-up – Coach’s Choice A. Front Squats – 7. 5. 3. 1. 6 db g2oh @ dots… squat every 2:30(0:00, 2:30, 5:00, 7:30)@ 10:00 on timer, start BB. EMOM 10:00evens – AMRAP 30sec… strict pull-ups/ring rowsodds – AMRAP 30sec… strict dips/push-upsrest to 25:00 on timer, then CC. 5:00 workload… for max effort reps1000m

Day 2WOD 180724

Day 2WOD 180724 warm-up – Coach’s Choice A. 6 x 5 unbroken power cleans set 1 @ 75% of 6RM, then build bar each setperform 15 wall balls after each set of power cleanswork @ 0:00, 2:30, 5:00, 7:30, 10:00, 12:30rest to 20:00 on timer, then BB. 3 sets @ 80-90% effort400m run15 sdhp… nte 115/7510

Day 1WOD 180723

Day 1WOD 180723 warm-up – Coach’s Choice A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)rest to 14:00 on timer, then BB. 5 sets @ 90% effort250m/200m row20 overhead lunges, total reps,

RedShed Rest Day Week of 180723 Preview

Day 1WOD 180723 warm-up – Coach’s Choice A. 1 set every 2:30 for 4 total sets… (0:00, 2:30, 5:00, 7:30)1 power clean + 8 push press + 60sec FLR… (focus is on 8 push press… build bar each set)rest to 14:00 on timer, then BB. 5 sets @ 90% effort250m/200m row20 overhead lunges, total reps,

Day 6WOD 180721 WOD – Coach’s Choice Fitness Outside of the Shed…