August 2018

Day 4WOD 180823 warm-up – Coach’s Choice Aerobic Flow Thursday!A. 5 sets @ 80-85% effort… workload capped @ 30:00400m/350m row20 medball overhead lunges (20/14)400m run60sec FLR(larger classes can share a training station… follow leader)B. post WOD recovery

Day 3WOD 180822 7:30pm Oly Class

Day 3WOD 180822 warm-up – Coach’s Choice A. Push Press (from racks) – 3. 2. 1. 3. 2. 1.1:00 moderate row/bike/ski @ dots… push press @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00(this is a wave load… second set of 3, 2, 1 should be heavier than first)rest to 21:00 on timer, then BB. AMRAP 10:00 @

Day 2WOD 180821

Day 2WOD 180821 warm-up – Coach’s Choice A. 15 x 1 power clean1. 1. 1. 1. 1. – all sets @ 70% of 2RM… 15 wall balls @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:001. 1. 1. 1. 1. – all sets @ 80% of 2RM… 15 wall balls @ dots… clean @ 10:00,

Day 1WOD 180820 Happy Birthday Coach Shaun!!!

Day 1WOD 180820 warm-up – Coach’s Choice A. Front Squat – 3. 2. 1. 3. 2. 1.8 bjsd @ dots… nte 30”… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00(this is a wave load… second set of 3, 2, 1 should be heavier than first)rest to 21:00 on timer, then BB. EMOM 12:00@ 21:00, 25:00, 29:00

RedShed Rest Day Week of 180820 Preview

Day 1WOD 180820 warm-up – Coach’s Choice A. Front Squat – 3. 2. 1. 3. 2. 1.8 bjsd @ dots… nte 30”… squat @ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00(this is a wave load… second set of 3, 2, 1 should be heavier than first)rest to 21:00 on timer, then BB. EMOM 12:00@ 21:00, 25:00, 29:00

Day 6WOD 180818 WOD – Coach’s Choice Fitness Outside of the Shed…