February 2020

Day 6WOD 200229 WOD – Coach’s Choice Fitness Outside of the Shed…   February Accomplishments!!!

Day 5WOD 200228

Day 5WOD 200228 warm-up – Coach’s Choice A. AMRAP 5:00bjsd… nte 24”/20”rest to 10:00 on timer, then BB. AMRAP 5:0015cal/12cal Assault Bike15 db thrusters – athlete’s choice15 pull-ups/ring rowsrest to 20:00 on timer, then CC. AMRAP 5:0020cal/17cal row20 wall balls20 db power snatches – athlete’s choicerest to 30:00 on timer, then DD. AMRAP 2:30burpeesE. post

Day 4Partner WOD 200227

Day 4Partner WOD 200227 warm-up – Coach’s Choice A. For time… capped @ 30:00… barbells nte 95/65500 jump rope reps… one athlete on the rope while the other holds forearm plank… switch accordingly250 lunges… one athlete lunges while the other holds bumper plate overhead… switch accordingly125 calories (row/bike/ski)… one athlete works while the other holds

Day 3WOD 200226 Happy 2nd Birthday RedShed 4.0!!!

Day 3WOD 200226 warm-up – Coach’s Choice A1. 60sec SB (R)… rest 30sec, then A2A2. 60sec SB (L)… rest 30sec, then A3A3. 60sec FLR… rest to 5:00 on timer, then BB. 5 x 15 unbroken wall balls… 30sec farmer’s carry hold b/t setsrest to 15:00 on timer, then CC. AMRAP 15:00 @ 90% effortcalories –

Day 2WOD 200225

Day 2WOD 200225 warm-up – Coach’s Choice A. 5 x 6 unbroken power cleans + 10 burpees over bar (lateral)… build bar each set, work every 3min(0:00, 3:00, 6:00, 9:00, 12:00)rest to 18:00 on timer, then BB. AMRAP 12:00 @ 90% effort50 pull-ups/ring rows100 air squats150 double unders/300 singlesC. post WOD recovery

Day 1WOD 200224