160326 CFG Open WOD 16.5
Day 6CFG Open WOD 16.5 Download the workout description and scorecard 21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.
160326 CFG Open WOD 16.5 Read More »
March 2016
160325 Friday
Day 5WOD 160325 warm-up – Coach’s Choice A. 6 x 15sec AD sprint, rest 2:45 b/t sets0:00, 3:00, 6:00, 9:00, 12:00, 15:00rest to 20:00 on timer, then BB. 5 sets @ aerobic flow pace10 calorie row4 tgu, total reps, alt armsrest to 30:00 on timer, then CC. AMRAP 5:00 @ 80% effort20 double unders –
160324 Thursday
Day 4WOD 160324 warm-up – Coach’s Choice A1. 5:00 row or AD @ 80-90% effort, rest 30sec then A2A2. 60sec SB (R), rest 30sec then A3A3. 60sec SB (L), rest 30sec then back to A1, x 2rest to 20:00 on timer, then BB. air squat cluster – 15. 15. 15. 15. 15, rest 10sec @
160323 Wednesday
Day 3WOD 160323 warm-up – Coach’s Choice A. EMOM 8:003 touch-n-go hang power snatchrest to 10:00 on timer, then BB. EMOM 8:001 power clean + 2 front squats + 3 push jerksrest to 20:00 on timer, then CC. 30 bar-facing burpees @ high intensityrest to 30:00 on timer, then DD. AMRAP 5:00 @ 80-90% effort…
160322 Tuesday
Day 2WOD 160322 warm-up – Coach’s Choice A. AMRAP 3:00 @ 80-90% effort10 wall balls20 double unders – OR – 50 singlesrest 3min, then BB. AMRAP 3:00 @ 80-90% effort9 bjsd… boxes not to exceed 24”6 t2b/k2e/hkrrest 3min, then CC. AMRAP 3:00men – 10 calorie rowwomen – 8 calorie row6 thrusters… barbells not to exceed
160321 Monday
Day 1WOD 160321 warm-up – Coach’s Choice A1. 5 strict press, rest 30sec then A2A2. 5 ring row @ 50X1 tempo, rest until timer hits 4:00, then back to A1, x 3 (0:00, 4:00, 8:00)rest to 15:00 on timer, then BB. 1 set @ high intensity, barbells not to exceed 135/95, capped @ 5:00500m row30
