September 2018

Day 2WOD 180925

Day 1WOD 180924 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.15 abmat sit-ups @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 5:001-5 wall climbs – OR – 10-15 hrpu@ 15:00 on timer, start CC. EMOM 5:0025-50 double unders – OR

Day 1WOD 180924

RedShed Rest Day Week of 180924 Preview Fitness Outside of the Shed…

Day 1WOD 180924 warm-up – Coach’s Choice A. Overhead Squats – 9. 7. 5.15 abmat sit-ups @ dotssquat 9’s @ 0:00, squat 7’s @ 3:00, squat 5’s @ 6:00rest to 10:00 on timer, then BB. EMOM 5:001-5 wall climbs – OR – 10-15 hrpu@ 15:00 on timer, start CC. EMOM 5:0025-50 double unders – OR

Day 6WOD 180922 WOD – Coach’s Choice Happy Birthday Janice!!!  Happy Birthday Coach Kate!!!     Happy Birthday Mary!!!  Happy Birthday Katie!!!  

Day 5WOD 180921 5:30pm Oly Class

Day 4WOD 180920

Day 5WOD 180921 warm-up – Coach’s Choice A. 20 turkish get-ups… moderate load… 80-90% effortrest to 10:00 on timer, then BB. 1 set @ max effort30cal/25cal Assault Bike30 barbell ground to overhead… nte 95/65rest to 20:00 on timer, then CC. 5 sets @ max effort… capped @ 10:0015cal/12cal row15 t2b/k2e/hkr – OR – 20 abmatsD.

Day 4WOD 180920 warm-up – Coach’s Choice A. Choose an apparatus and perform 8 x 30/30… increasing effort over 8 setsrest ~ 5:00, then BB. “Angie”Complete workload AFAP100 pull-ups100 push-ups100 sit-ups100 squatsC. post WOD recovery