180812 Rest Day
RedShed Rest Day Week of 180813 Preview Fitness Outside of the Shed…
August 2018
Week of 180813 Preview
Day 1WOD 180813 warm-up – Coach’s Choice A. 15 x 2 unbroken power cleans2. 2. 2. 2. 2. – all sets @ 67% of 3RM… 10 RFESS each leg @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:002. 2. 2. 2. 2. – all sets @ 75-85% of 3RM… 10 wall balls @ dots… clean
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180810 Friday
Day 5WOD 180810 warm-up – Coach’s Choice Aerobic Flow FridayA. 1 set @ 80-90% effort400m run30 sdhp… nte 95/6515 burpee box jumps400m run30 kb swings… nte 24kg/16kg15 burpee pull-ups400m run30 thrusters15 burpees over bar (lateral hops/steps)B. post WOD recovery
180809 Thursday
Day 4WOD 180809 warm-up – Coach’s Choice A. EMOM 10:00evens – 10 db deadliftsodds – 3 pull-ups + 6 push-ups + 9 squatsrest as needed, then BB. Choose an apparatus and do some work!1:00 – max distance/calories3:00 – rest2:00 – max distance/calories2:00 – rest3:00 – max distance/calories1:00 – rest4:00 – max distance/caloriesC. post WOD recovery
180808 Wednesday
Day 3WOD 180808 warm-up – Coach’s Choice A. 10 x 3 unbroken power cleans3. 3. 3. 3. 3. – all 5 sets @ 75-85% of 4RM… 10 wall balls @ dots… clean @ 0:00, 2:00, 4:00, 6:00, 8:003. 3. 3. 3. 3. – build bar to 3RM… 15 wall balls @ dots… clean @ 10:00,
