February 2019

Day 4Partner WOD 190228 warm-up – Coach’s Choice A. For Time… partition as desired… only one athlete working at a time300 double unders/singles200 overhead lunges – 45/25150 kb swings – 24kg/16kb100 step-ups @ 20”… loaded with med ball 20/14*one bumper plate, kb, med ball per team**capped @ 30:00B. post WOD recovery

Day 4Partner WOD 190228

Day 3WOD 190227

Day 3WOD 190227 warm-up – Coach’s Choice A1. 5 dumbbell chest press @ 30X1 tempo… rest to top of minute, then A2A2. 6 overhead lunges (barbell)… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 10:00 on timer, then BB. Complete workload @ 90% effort… partition as desired50

Day 2WOD 190226 Happy 1-Year Anniversary RedShed 4.0!!!

Day 2WOD 190226 warm-up – Coach’s Choice A. EMOM 12:001) 30 air squats – OR – 16 pistols2) 12 kb swings… athlete’s choice3) 50 double unders – OR – 40sec attempts/singlesB. EMOM 12:00 1) 15 bjsd… nte 24”2) 8 power cleans… nte 135/953) 15 t2b/k2e/hkr/abmatsrest to 27:00 on timer, then CC. AMRAP 3:00 @ max effort5

Day 1WOD 190225

Day 1WOD 190225 warm-up – Coach’s Choice A1. 3 back squats @ 3221 tempo… rest to top of minute, then A2A2. 6 push-ups @ 3232 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Pull-ups… 8 x 20sec on, 10sec offrest

Day 1WOD 190225 warm-up – Coach’s Choice A1. 3 back squats @ 3221 tempo… rest to top of minute, then A2A2. 6 push-ups @ 3232 tempo… rest to 3:00 on timer, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 9:00 on timer, then BB. Tabata Pull-ups… 8 x 20sec on, 10sec offrest

Rest Day Week of 190225 Preview Fitness Outside of the Shed…