November 2018

Day 1WOD 181119

Day 1WOD 181119 warm-up – Coach’s Choice A. Barbell Thrusters – 20. 15. 10. 5keep reps unbroken… load bar each set… 30sec farmer’s carry hold @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 3 sets @ 90% effort30 bjsd… 24”/20”20 kb swings… nte 32kg/24kg10 pull-upsC. post WOD recovery

RedShed Rest Day Week of 181119 Preview

Day 1WOD 181119 warm-up – Coach’s Choice A. Barbell Thrusters – 20. 15. 10. 5keep reps unbroken… load bar each set… 30sec farmer’s carry hold @ dotsexecute thrusters @ 0:00, 3:00, 6:00, 9:00rest to 15:00 on timer, then BB. 3 sets @ 90% effort30 bjsd… 24”/20”20 kb swings… nte 32kg/24kg10 pull-upsC. post WOD recovery Day 2WOD

Day 6WOD 181117 WOD – Coach’s Choice Happy Birthday Mike!!!

Day 5WOD 181116 ***NO PM classes tonight – please join us for our 10th Anniversary Party at 7 PM***   Happy 10th Anniversary RedShed!!!  

Day 5WOD 181116 warm-up – Coach’s Choice A. 5 sets @ 80-90% effort11 kb swings… athlete’s choice30sec goblet wall sit30sec FLRrest to 15:00 on timer, then BB. 10 sets @ 80-90% effort10 med ball cleans10 burpeesC. post WOD recovery

Day 4WOD 181115  

Day 4WOD 181115 warm-up – Coach’s Choice A. EMOM 10:00evens – 50 double unders (40sec attempts/singles)odds – 7-10 burpeesrest to 15:00 on timer, then BB. Complete workload for total reps5:00 – bjsd… nte 24”/20”4:00 – power cleans… nte 135/953:00 – oh lunges… nte 45#2:00 – pull-ups1:00 – air squatsC. post WOD recovery

Day 3WOD 181114