180930 Rest Day
RedShed Rest Day Week of 181001 Preview September Accomplishments!!!
September 2018
Week of 181001 Preview
Day 1WOD 181001 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens
Week of 181001 Preview Read More »
180928 Friday
Day 5WOD 180928 warm-up = “A” A. 5 x 10sec bike sprints + 5 burpees AFAP… work @ 0:00, 2:30, 5:00, 7:30, 10:00rest ~ 5-7min, then BB. AMRAP 15:00 or 5 sets for time… whichever happens first!!15 ohs – OR – 15 front squat… nte 95/659 pull-ups15 burpees over bar (lateral hops)9 t2b/k2e/hkr/abmatsC. post WOD
180927 Thursday
Day 4WOD 180927 warm-up – Coach’s Choice Aerobic Flow Thursday!A. AMRAP 30:00 @ 80% effort2 rope climbs4 tgu… nte 50/356 single arm db thrusters… nte 50/35… (3/3)8 single arm overhead lunges… nte 50/35… (4/4)10cal row/bike/ski30 double undersB. post WOD recovery
180926 Wednesday
Day 3WOD 180926 warm-up – Coach’s Choice A1. 9 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 9 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (9-7-5)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. EMOM 6:00evens
180925 Tuesday
Day 2WOD 180925 warm-up – Coach’s Choice A. CGBP – 9. 7. 5. 5 high box jumps @ dotsbench 9’s @ 0:00, bench 7’s @ 3:00, bench’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00 wall ballsrest to 17:00 on timer, then CC. 5 sets @ 80-90% effort250m/200m row – OR – 12cal/9cal bike2. 2.
