August 2018

Day 2WOD 180807 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 power clean + 5 push press + 60sec FLR… (focus is on 5 push press… build bar each set)rest to 15:00 on timer, then BB. EMOM 5:0050 double unders – OR – 10 burpeesrest […]

Day 1WOD 180806  

Day 1WOD 180806         warm-up – Coach’s Choice A. Front Squats – 4. 4. 4. 4. 4.5 single arm db push press each arm @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 3:00 @ 90% effort5 clean & jerk… nte 115/757 t2b/k2e/hkr/abmats9 bjsd… nte 24”rest to 24:00 on timer,

RedShed Rest Day Week of 180806 Preview

Day 1WOD 180806         warm-up – Coach’s Choice A. Front Squats – 4. 4. 4. 4. 4.5 single arm db push press each arm @ dots… squat every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 3:00 @ 90% effort5 clean & jerk… nte 115/757 t2b/k2e/hkr/abmats9 bjsd… nte 24”rest to 24:00 on timer,

Day 6WOD 180804 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 180803 4:30pm Oly Class

Day 5WOD 180803 warm-up – Coach’s Choice Perform workload with Aerobic Flow MentalityAthletes can start @ A1 or A2A1. 60 double unders (1min attempts/singles) + 10 kb swings (24kg/16kg)… rest 30sec, then A2A2. Run the farmer’s carry loop + 2 rope climbs… rest 30sec, then back to A1, x 5B. post WOD recovery

Day 4WOD 180802

Day 4WOD 180802 warm-up – Coach’s Choice A. 1 set every 2:30 for 5 total sets… (0:00, 2:30, 5:00, 7:30, 10:00)1 power clean + 6 push press + 60sec FLR… (focus is on 6 push press… build bar each set)rest to 13:00 on timer, then BB1. pull-up/jpu/ring row cluster – 5. 5. 5. – rest