August 2019

Day 1WOD 190826Repeat WOD 170102 warm-up – Coach’s Choice A1. 50 air squats, rest 30sec then A2A2. 25 hrpu, rest 30sec then A3A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort… barbells not to […]

Day 1WOD 190826Repeat WOD 170102 warm-up – Coach’s Choice A1. 50 air squats, rest 30sec then A2A2. 25 hrpu, rest 30sec then A3A3. 10 single arm row each arm, no rest b/t arms, rest 1min then back to A1, x 3rest to 20:00 on timer, then BB. AMRAP 5:00 @ 80-90% effort… barbells not to

Rest Day Week of 190826 Preview #Shed-letics Gracie Roger Williams University Sport: Cross Country

Day 6WOD 190824 WOD – Coach’s Choice #Shed-letics Leah Rowan University Division III Sport: Field Hockey

Day 5WOD 190823Repeat WOD 160729 5:30pm Oly Class Happy Birthday Sarah!!!

Day 5WOD 190823Repeat WOD 160729 warm-up – Coach’s Choice Aerobic Flow Friday!A. CFG Masters/Teen Event 3 – RedShed Version!4 rounds for time of:600m sandbag – OR – med ball run… Athlete’s Choice20 burpee box jumps… boxes not to exceed 24”/20”B. post WOD body maintenance

Day 4Partner WOD 190822 #Shed-letics James Northeastern University American Collegiate Hockey Association D2 Northeast Collegiate Hockey Association Sport: Mens Club Ice Hockey Position: Defense

Day 4Partner WOD 190822 warm-up – Coach’s Choice A. Complete workload for time… cannot be partitioned!300 kb swings – Athlete’s Choice300 wall balls*each time has either a rower, bike or ski erg*athletes rotate reps of movements every 15cal… so Athlete 1 is accumulating reps until Athlete 2 gets 15cal… then switch… continue this until 300

Day 3WOD 190821Repeat WOD 160727 #Shed-letics Emma George Mason University D1 Atlantic 10 Conference  Sport: Lacrosse Position: Defense/Midfield 

Day 3WOD 190821Repeat WOD 160727 warm-up – Coach’s Choice A. 8 x 30/30 row @ 80-90% aerobic effortrest and prep… B starts @ 15:00 on timerB. CFG Masters/Teens Event 1 – RedShed Version!AMRAP 20:00 @ 80-90% effort8 deadlifts… barbells not to exceed 335/20540 GHD sit-ups (60 abmats)80 double-unders (50 bjsd @ 20”)4 rope climbs (12