15.2 Prep Guide & 15.2 Scaled Prep Guide
Download OPEX-Open-Prep-Guide-15.2 Download 15.2-scaled-division-1
15.2 Prep Guide & 15.2 Scaled Prep Guide Read More »
150305 Thursday
Day 4WOD 150305 warm-up – Coach’s Choice A. EMOM 8:00evens – 10-15 kb swings – 24kg/16kgodds – 7-10 burpees EMOM 8:00evens – 5-7 db hang squat clean thrustersodds – 7-10 t2b/k2e EMOM 8:00evens – 10-15 ring dipsodds – 10-15 ring rows + 8:00 row @ aerobic pace
150304 Wednesday
Day 3WOD 150304 warm-up – Coach’s Choice A. 4 x 400m row @ 85% effort, rest 2:00 between sets-rest 5-7:00-B. AMRAP 5:00box jump with step-down – 24”/20”-rest 5-7:00-C. 4 x 400m row @ 85% effort, rest 2:00 between sets
150303 Tuesday
Day 2WOD 150303 warm-up – Coach’s Choice A1. 5 strict press from the ground, no racks, rest 30sec then A2A2. 8 sdhp, unbroken, rest 2min then back to A1, x 3-rest as needed-B. AMRAP 3:00 @ 90% effort2 wall climbs + 4 burpee shuttle sprints-rest 3:00-AMRAP 3:00 @ 90% effort5 wall balls + 4 burpee
150302 Monday
Day 1WOD 150302 warm-up – Coach’s Choice A. 8, 8, 6, 4 – back squat, build each set, squat @ 0:00, 3:00, 6:00, 9:00-rest as needed, prep barbell @ 50% of last set of A (use barbell for C)-B1. db g2oh cluster – 10. 10. 10, rest 10sec @ dots, rest 30sec then B2B2. AMRAP
Open Prep Guide for 15.1 & 15.1A
Download 2015-Open-Prep-Guide-1 The Open is now upon us… My first words of wisdom (or caution) are to not compare yourself to Froning and Fraser… that is a very common mistake every year. Don't show up tomorrow expecting to get 7 rounds of the AMRAP!! Secondly, as you read the prep guide… don't make any drastic
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Do you know your numbers? by J9 150226
Do You Know Your Numbers?! How many of you know your benchmark WOD times? What about your maxes on your Olympic lifts or your OHS? Or your 2K row time or your max # of unbroken pullups? One simple thing that I have found to be so valuable in my many years of RedShed training
Do you know your numbers? by J9 150226 Read More »
150226 Thursday
Day 4WOD 150226 warm-up – Coach’s Choice Athletes can start @ A or BA. 6 x 10sec sprint – AD, rest 2min between setsB. 6 x 10sec shuttle sprints, rest 2min between sets-rest as needed-C. EMOM 10:001-3 burpees2-4 bjsd – 24”/20”3-5 kb swings – 24kg/16kg
150225 Wednesday
Day 3WOD 150225 warm-up – Coach’s Choice A. 5 x 20sec row sprint @ 95-100% effort, rest 2min between sets-rest as needed-B. 4 sets, each @ 90% effort, rest 2:30 between sets (barbells are not to exceed 135/95)3-6-9-12t2b/k2eclean to overhead
150224 Tuesday
Day 2WOD 150224 warm-up – Coach’s Choice A1. AMRAP 1:00 – FLR in rings, rest 30sec then A2A2. AMRAP 1:00 – abmat sit-ups, rest 30sec then A3A3. 5 waiter’s bow @ 5121, rest 1min then back to A1, x 2-rest as needed-B. 20 tgu, tough, not for time-rest as needed-C. AMRAP 8:00 @ 90% effort30
