July 2018

RedShed Rest Day Week of 180716 Preview Fitness Outside of the Shed…

Day 1WOD 180716 warm-up – Coach’s Choice A. 5 x 6 unbroken power cleans + 10 self-loaded RFESS each leg… load power cleans each set… no failed reps… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest to 15:00 on timer, then B B1. 250m row + 10 burpees… rest to 15:00 on timer, then B2B2. 200m run

Day 6WOD 180714 WOD – Coach’s Choice Happy Birthday Kat!!!

Day 5WOD 180713 4:30pm Oly Class

Day 5WOD 180713 warm-up – Coach’s Choice A. “Cindy”AMRAP 20:005 pull-ups10 push-ups15 squatsB. post WOD recovery

Day 4WOD 180712

Day 4WOD 180712 warm-up – Coach’s Choice A1. @ 0:00, 6:00, 12:00… (get one set of each… if you cannot run, repeat a row or bike)run 400m – OR – row 500m/400m – OR – bike 20cal/17calA2. @ 3:00, 9:00, 15:00…10 db g2oh (50/35) + 20 wall ballsrest to 23:00 on timer, then BB. AMRAP

Day 3WOD 180711Bring-A-Friend! 7:30pm Oly Class

Day 3WOD 180711Bring-A-Friend! warm-up – Coach’s Choice A. 5 x 20sec shuttle sprints @ 95% effort… sprint every 2:00(0:00, 2:00, 4:00, 6:00, 8:00)rest to 15:00 on timer, then B… Athletes can start @ B1 or B2… all workloads capped @ 1:30… barbells nte 135/95B1. 10 unbroken shoulder to overhead + 15 pull-ups – OR – 3

Day 2WOD 180710 Happy Birthday Leah!!!