March 2019

Day 1WOD 190304 Shed is OPEN for AM training!

Day 1WOD 190304 warm-up – Coach’s Choice A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2A2. 3-5 pull-ups @ :00, :20, :40… 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 Push-ups… 8 x

Rest Day Week of 190304 Preview Happy Birthday Sam!!!

Day 1WOD 190304 warm-up – Coach’s Choice A1. 3 overhead squats @ 42X1 tempo (sub back squat)… rest to top of minute, then A2A2. 3-5 pull-ups @ :00, :20, :40… 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 Push-ups… 8 x

Day 6WOD 190302 CFG Open WOD 19.2Heats 8am – 11am

Day 5WOD 190301 5:30pm Oly Option February Accomplishments!!!

Day 5WOD 190301 warm-up – Coach’s Choice A. AMRAP 10:00 @ 80% effortcalories – row/bike/ski30sec FLR @ 0:00, 2:00, 4:00, 6:00, 8:00rest to 13:00 on timer, then BB. For Time… capped @ 5:0020 squat cleans – OR – 20 squat snatches… barbells nte 155/105rest to 20:00 on timer, then CC. Repeat “A”… meet or beat