July 2018

Day 2WOD 180710 warm-up – Coach’s Choice A. 5 x 10sec bike sprint @ 100% effort… work every 2min(0:00, 2:00, 4:00, 6:00, 8:00)when timer gets to 12:00… start BB. 1 set every 2min for 10 total sets… last set @ 30:00 on timer1 clean & jerk1 strict press5 high box jumpsC. post WOD recovery

Day 1 WOD 180709

Day 1 WOD 180709 warm-up – Coach’s Choice A. Front Squats – 10. 8. 6. 4. 6 single arm dumbbell push press (each arm) @ dots… squat every 3min(0:00, 3:00, 6:00. 9:00)rest to 15:00 on timer, then BB. 3 sets, each @ 90% effort… 30sec SB each side b/t sets20 unbroken kb swings… nte 32kg/24kg20 bjsd… nte

RedShed Rest Day Week of 180709 Preview

Day 1 WOD 180709 warm-up – Coach’s Choice A. Front Squats – 10. 8. 6. 4. 6 single arm dumbbell push press (each arm) @ dots… squat every 3min(0:00, 3:00, 6:00. 9:00)rest to 15:00 on timer, then BB. 3 sets, each @ 90% effort… 30sec SB each side b/t sets20 unbroken kb swings… nte 32kg/24kg20 bjsd… nte

Day 6WOD 180707 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180706 4:30pm Oly Class

Day 1WOD 180702 warm-up – Coach’s Choice A1. 8 front squats… rest to top of minute, then A2A2. 8 dumbbell push press… rest to 3:00, then back to A1, x 4(0:00, 3:00, 6:00, 9:00)rest to 16-17:00 on timer, then BB. Complete workload for time… @ 90% effort1000m row – OR – 1.5 mile bike50 db

Day 4WOD 180705

Day 4WOD 180705 warm-up – Coach’s Choice A. 1 set every 3min for 6 total sets… (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)10cal/7cal bike sprint @ 100% effort10 overhead walking lunges (hold bumper plate)10 burpees on to bumper platerest ~5:00 after 6th set, then BB. 5 sets @ 90% effort11 kb swings… nte 32kg30sec goblet wall