It's safe to say that if you are reading this right now, you know someone who has been affected by cancer. It's more common than it should be, and in a nutshell… it just sucks. Our RedShed Community is not immune to this disease… we have had several members battle different forms of cancer over […]
Jani-Ro… A History Lesson Read More »
Day 4WOD 220217Aerobic Repeats + ROMWOD Warm-up – Coach’s Choice A. 10 x 1:30 @ 90% aerobic effort… rest 1:00 b/t setsB. ROMWOD
Day 3WOD 220216Repeat WOD 170207 warm-up – Coach’s Choice A. Complete workload @ 90+% effort… barbells not to exceed 115/75… workload capped @ 6:0075 double unders – OR – 1:00 of jumping rope… then,2 rounds of:9 power cleans7 front squats5 shoulder to overheadrest to 10:00 on timer, then BB. Complete workload @ 90+% effort… workload
Day 2WOD 220215Repeat WOD 170106 warm-up – Coach’s Choice A. 20 unbroken back squats… add 5-10# from 220207Rx’d recovery = 3:00 row @ 70-80% effort@ 7:00 on timer, start B (repeat 160209)B. 5 sets @ 80% effort1:00 burpee to target… rest 1min b/t setswork @ 7:00, 9:00, 11:00, 13:00, 15:00when timer hits 21:00, start C
Day 1WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall
Day 1WOD 220214Repeat WOD 170203 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effortburpee ring muscle-ups – OR – burpee pull-upsrest 2min, then BB. AMRAP 3:00 @ 80-90% effortdouble unders – OR – attemptsrest 2min, then CC. AMRAP 3:00 @ 80-90% effortcalories – apparatus of choicerest 2min, then DD. AMRAP 3:00 @ 80-90% effortwall
Week of 220214 Preview Read More »
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
