October 2018

Day 1WOD 181015

Day 1WOD 181015 warm-up – Coach’s Choice A. Overhead Squats – 8. 6. 4. (week 2)60sec easy row/bike/ski @ dotssquat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00rest to 12:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort15 bjsd… nte 24”/20”12 shoulder to overhead… nte 115/759 t2b/k2e/hkr/abmatsC. post WOD recovery

Day 1WOD 181015 warm-up – Coach’s Choice A. Overhead Squats – 8. 6. 4. (week 2)60sec easy row/bike/ski @ dotssquat 8’s @ 0:00, squat 6’s @ 3:00, squat 4’s @ 6:00rest to 12:00 on timer, then BB. AMRAP 18:00 @ 80-90% effort15 bjsd… nte 24”/20”12 shoulder to overhead… nte 115/759 t2b/k2e/hkr/abmatsC. post WOD recovery Day

RedShed Rest Day Week of 181015 Preview Fitness Outside of the Shed…

Day 6WOD 181013 WOD – Coach’s Choice Over $3,600 raised at Jani-Ro – THANK YOU!!!

Day 5WOD 181012Repeat WOD 171208 5:30pm Oly Class Jani-Ro Breast Cancer Fundraiser & Potluck Dinner

Day 5WOD 181012Repeat WOD 171208 warm-up – Coach’s Choice A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/1051. 2. 3. 4. 5. 4. 3. 2. 1. @ dots, perform… 15cal/12cal row – OR –

Day 4WOD 181011Repeat WOD 180622

Day 4WOD 181011Repeat WOD 180622 warm-up – Coach’s Choice A. 10 sets @ aerobic flow pace12/10cal row/bike/ski9 wall balls7 t2b5 power cleans… nte 155/1053 shoulder to overhead w/power clean barbell1 rope climb (3 climbs from floor to standing)B. post WOD recovery

Day 3WOD 181010