March 2020

Day 6WOD 200321 Go Outside Link! Fitness Outside of the Shed…

Day 5WOD 200320Repeat WOD 171208 Over-Explaining Link   SD – Home WOD 200320(no equipment… get outside, weather permitting) A. Warm-up20 jumping jacks20 bend & slap20 windmills20 mountain climbers5:00 of mobility workB. 30-60min of playget outside and hike, bike or run… try to move for 30-60min at a sustainable paceC. 5:00 static stretching

Day 5WOD 200320Repeat WOD 171208 warm-up – Coach’s Choice A. Complete workload @ 80% effort… not for time… the ascending/descending ladder represents repetitions for the following barbell complex:deadlift + power clean + front squat + shoulder to overhead… barbells nte 155/1051. 2. 3. 4. 5. 4. 3. 2. 1.@ dots, perform…15cal/12cal row – OR –

Day 4WOD 200319Repeat WOD 190627 Over-Explaining Link   SD – Home WOD 200319(equipment… jump rope + need to find something for step-ups) A. Warm-up3 sets of:10 curtsy squats5 inchworm push-ups20 v-ups – OR – 20 hollow rocksB. 5 sets for time of:30 hrpu30 step-ups50 double unders/100 singles60sec SB each sideC. 5:00 static stretching

Day 1WOD 200316 warm-up – Coach’s Choice A1. 3 barbell thrusters… no rest b/t A1 & A2A2. AMRAP 30sec – strict pull-ups/ring rows… rest to 2:30 on timer, then back to A1, x 5(A1 @ 0:00, 2:30, 5:00, 7:30, 10:00)rest to 12:00 on timer, then BB1. 5 single leg (loaded) step-downs @ 30X1 tempo… no

EQUIPMENT SIGN-OUT TODAY! 7AM – 9AM 4PM – 6PM 1 Item per person, active RedShed Members Only  Dumbbell, Kettlebell or Jump Rope We are happy to loan items at this time to help you with your fitness needs.  Please treat the equipment with love… as if it were your own! PROTOCOL:  Come to garage door

Day 3WOD 200318 warm-up – Coach’s Choice A. 5 x 5 unbroken hang power snatches + 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 5:00 @ 80-90% effort20 kb swings… athlete’s choice20 t2b/hkr/medball abmats40 double unders/50 singlesrest 2min, then CC.

EQUIPMENT SIGN-OUT TOMORROW! 7AM – 9AM 4PM – 6PM 1 Item per person, active RedShed Members Only  Dumbbell, Kettlebell or Jump Rope We are happy to loan items at this time to help you with your fitness needs.  Please treat the equipment with love… as if it were your own! PROTOCOL:  Come to garage door

Day 2WOD 200317Repeat WOD 160610Repeat WOD 151218 warm-up – Coach’s Choice All “A” segments are “for time”, but capped @ 3:00A1. @ 0:00, 60 db g2oh, total reps, alt armsA2. @ 6:00, 60 wall ballsA3. @ 12:00, 750m rowA4. @ 18:00, 50 burpeesrest to 25:00 then B1All “B” segments are “for time”, but capped @

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