January 2020

Day 1WOD 200106 warm-up – Coach’s Choice A. 5 x 5 deadlifts… build as you gob/t sets = 2 tgu @ tough load + 60sec FLRdeadlift @ 0:00, 3:00, 6:00, 9:00, 12:00rest to 18:00 on timer, then BB. EMOM 12:00evens – 20 shoulder to overhead… nte 75/55odds – 50 double unders (45sec singles)C. post WOD […]

Day 6WOD 200104 WOD – Coach’s Choice Fitness Outside of the Shed…

Day 5WOD 200103

Day 5WOD 200103 warm-up – Coach’s Choice A1. 5 x 1 set every 2:00 of:3 unbroken power cleans @ 70% of 3RM (from 191223) + 10 wall balls(work @ 0:00, 2:00, 4:00, 6:00, 8:00)A2. 5 x 1 set every 2:30 of:2 unbroken power cleans @ 85% of 3RM + 10 wall balls(work @ 10:00, 12:30,

Day 4WOD 200102

Day 4WOD 200102 warm-up – Coach’s Choice A1. 4 RFESS each leg @ 30X1 tempo… rest 30sec, then A2A2. 4 unbroken, strict db curl & press, both arms same time… rest to 3:30, then back to A1, x 3(A1 @ 0:00, 3:00, 6:00)rest to 12:00 on timer, then BB. Partner EMOMEMOM 10:003 ground to overhead

Day 3200101Happy New Year! Click here to view the Shed in 2019 slideshow!!!