October 2018

Day 3WOD 181031 Happy Halloween!!!  

Day 3WOD 181031 warm-up – Coach’s Choice A. Overhead Squats – 7. 5. 3. (week 2)5 high box jumps @ dotssquat 7’s @ 0:00, squat 5’s @ 3:00, squat 3’s @ 6:00rest to 12:00 on timer, then BB. 18:00 workload…20 turkish get-upsthen as many rounds as possible until time expires of:5 pull-ups10 hrpu15 squatsC. post

Day 2WOD 181030

Day 2WOD 181030 warm-up – Coach’s Choice (week 2)A1. 7 strict/weighted ring rows – OR – strict/weighted pull-ups… rest to top of minute, then A2A2. 7 deadlifts… rest to 3:00 on timer, then back to A1, x 3… subtract 2 reps each round (7-5-3)(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. 60cal

Day 1WOD 181029 warm-up – Coach’s Choice A. CGBP – 7. 5. 3. (week 2)8 single arm row each arm @ dots… load is athlete’s choicebench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00dumbbell thrusters… nte 50/35rest to 17:00 on timer, then CC. 3

Day 1WOD 181029

RedShed Rest Day Week of 181029 Preview

Day 1WOD 181029 warm-up – Coach’s Choice A. CGBP – 7. 5. 3. (week 2)8 single arm row each arm @ dots… load is athlete’s choicebench 7’s @ 0:00, bench 5’s @ 3:00, bench 3’s @ 6:00rest to 10:00 on timer, then BB. AMRAP 2:00dumbbell thrusters… nte 50/35rest to 17:00 on timer, then CC. 3

Day 6WOD 181027 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 181026 5:30pm Oly Class