October 2019

Day 6WOD 191026 CFG Open WOD 20.3 Workout Description & Scorecard

ded·i·ca·tion /ˌdedəˈkāSH(ə)n/   noun the quality of being dedicated or committed to a task or purpose.     Mike Juskus:   Mike finished The Open 40th in the 60+ Masters division.  Here are some reflections on what makes Mike awesome!   1.  How long have you been an athlete at the Shed, and how did

Day 5WOD 191025 Repeat WOD 170303 Fitness Outside of the Shed…

Day 5WOD 191025Repeat WOD 170303 warm-up – Coach’s Choice A. 5 x 15sec bike sprints + 5 burpees AFAP @ 100% effort… work every 3min0:00, 3:00, 6:00, 9:00 12:00rest to 20:00 on timer, then BB. 1 set @ 80% effort, not for time… workload capped @ 10:0010 tgu, total reps, alternating arms… not to exceed

Day 4Partner WOD 191024 Repeat WOD 170302

Day 4Partner WOD 191024Repeat WOD 170302 warm-up – Coach’s Choice A. 10:00 of sled pushing… start light, finish heavy… shoot for 8-10 pushes each athleterest to 15:00 on timer, then BB. AMRAP 15:00 @ aerobic flow pace… follow the leader after the bike1 wall climb – OR – 3 burpees10 calorie row/bike5 snatches – OR

Day 3WOD 191023 Repeat WOD 170301

Day 3WOD 191023Repeat WOD 170301 warm-up – Coach’s Choice A. EMOM 8:00evens – 6-8 db chest pressodds – 25 air squatsrest to 10:00 on timer then BB. EMOM 8:00evens – 6-8 single arm rowodds – 10 pistols, total reps, alternate legsrest to 20:00 on timer, then CC. EMOM 8:00evens – 10 db curl & press,

Day 2WOD 191022 Repeat WOD 170228

Day 2WOD 191022Repeat WOD 170228 warm-up – Coach’s Choice A. 1 set every 3min for 3 total sets @ 90% effort… workload capped @ 1:30… barbells capped @ 115/7510 shoulder to overhead + 3 rope ascents – OR – 6 pull-up/t2b combowork @ 0:00, 3:00, 6:00… rest to 15:00 on timer, then BB. 1 set