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THE SHED IS WITHOUT POWER/HEAT AND IS CURRENTLY CLOSED
WE WILL DO OUR BEST TO KEEP YOU UPDATED
Day 1
WOD
CAP=15:00
50 double unders (200 singles)
25 t2b
As many reps as possible of:
squat clean thrusters
95/65, 115/75, 135/95
100 double unders (400 singles)
50 abmat sit-ups
Your score=most pounds moved via squat clean thrusters... if you do not complete the final 100/50 prior to or at the 15:00 CAP, your score is a DNF (total reps will be counted)
Day 6
WOD
For time:
30 h-r push-ups
30 deadlifts - 135/95
30 box jumps - 24"/20"
30 sdhp (kb) - 32kg/24kg
30 double unders (120 singles)
30 goblet squats - 32kg/24kg
30 t2b
30 burpees
Day 5
Halloween Partner WOD
WOD score = max pounds moved, capped at 15:00
21-15-9
????-???
???? ?????
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max pounds moved via ????????? / ???? ??????
barbell options - 55, 65, 75, 85, 95
Format:
->Teams of 2, only 1 athlete can be moving during WOD.
->Team of 2 must complete the 21-15-9 as a team (not each).
->Upon completion of 21-15-9, team must designate who performs ???? ?????? and who performs ????????? (only one barbell for each team).
->Once barbell is picked up, it cannot be dropped until the WOD is capped.
->Dropped barbells = 5 burpees each athlete
Day 2
WOD
For time:
tabata sit-ups (abmat, feet not anchored)
3 rounds of:
15 kb swings - 32kg/24kg
15 ohs - 95/65
50 double unders (200 singles)
Day 6
WOD
"Jani-Ro"
As many rounds/reps as possible in 10:00 of:
10 wall balls - 20/14
10 burpees
10 kettlebell swings - 24kg/16kg
Come in and celebrate the survivors and honor those in your life affected by breast cancer!
10:00am - 2:00pm
"You will get out of the RedShed ten fold what you put into it, and it will become your life"
"I also know that without the SHED training, it would have been much more difficult to endure certain aspects of my recovery"
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