Day 1Hero WOD 190527 warm-up – Coach’s Choice “Gary J. Buro”Complete workload for time:200m sandbag carry34 bar-facing burpees60 wall balls50 kb swings… not to exceed 32kg/24kg40 ground to overhead… not to exceed 95/6534 bar-facing burpees200m sandbag carry Day 2WOD 190528 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190522… rest to top […]
Week of 190527 Preview Read More »
Day 5WOD 190524 warm-up – Coach’s Choice A. Aerobic Flow Friday… Complete workload @ 80-90% effort… capped @ 35:00 100cal bike100 air squats50 kb swings100 walking lunges50 push-ups100 step-ups100cal row/ski*Calories must be accomplished in full… all other pieces can be partitioned as desiredB. post WOD recovery
Day 4Partner WOD 190523 warm-up – Coach’s Choice A. AMRAP 13:002 sets… partner ping pong – 5 dumbbell power cleans… nte 50/35 (each hand)… (2 sets of 5 reps each)3 sets… partner ping pong – 1 rope climb… (3 sets of 1 rep each)… sub for rope climb is coach’s choicerest to 18:00 on timer,
Day 3WOD 190522 warm-up – Coach’s Choice A1. 20 goblet squats… increase load from 190513… rest to top of minute, then A2A2. 3 unbroken clean & jerks… rest to 3:00 on timer, then back to A1, x 3rest to 10:00 on timer, the BB. 3 sets @ 80-90% effort1 lap around building… sub = 25cal/20cal
At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
