January 2019

Day 5WOD 190104 5:30pm Oly

Day 5190104 warm-up – Coach’s Choice A. EMOM 16:001) 7-10 kb swings… nte 32kg/24kg2) 7-10 high box jumps3) 150m/100m row4) power clean cluster… nte 135/95 – 2. 2. 2, step over bar @ dotsrest to 20:00 on timer, then BB. 4 rounds @ 90% effort… barbells @ 100% of what was used in “A”… capped

Day 4WOD 190103

Day 4WOD 190103 warm-up – Coach’s Choice A. Partner WODComplete workload for time*only one partner can be working… the other is resting**workload must be completed as a chipper2000m row500 jump rope reps100 barbell g2oh… barbells nte 95… coed teams must use same bar50 k2eB. post WOD recovery

Day 3WOD 190102 Bring-A-Friend Day!!!

Day 3WOD 190102Bring-A-Friend warm-up – Coach’s Choice A1. 90sec @ 80-90% effort150m/100m row9 bjsd/step-upsmax db push press until time expiresrest 90sec, then A2A2. 90sec @ 80-90% effort10cal/8cal Assault Bike9 kb swingsmax burpees until time expiresrest 90sec, then back to A1, x 2rest to 16:00 on timer, then BB1. 90sec @ 80-90% effortavg db push press

Day 2190101 Happy New Year!!! Click here to view the Shed in 2018!!! Click here for 10 Years of Fitness #RedShed10