160731 Rest Day
RedShed Rest Day
July 2016
160730 Saturday
CrossFit Games Individual Event 9 RedShed Version: For Time: 15 Ring Push-ups (Feet elevated on 20" box) 15 Back Squats (115/80#) 20 Burpees over bar 12 Ring Push-ups (Feet elevated on 20" box) 15 Front Squats (105/65#) 15 burpees over bar 9 Ring Pushups 15 Overhead Squats (95/55#) 10 Burpees over bar
160729 Friday
Day 5WOD 160729 warm-up – Coach’s Choice Aerobic Flow Friday!A. CFG Masters/Teen Event 3 – RedShed Version!4 rounds for time of:600m sandbag – OR – med ball run… Athlete’s Choice20 burpee box jumps… boxes not to exceed 24”/20”B. post WOD body maintenance
160727 Wednesday
Day 3WOD 160727 warm-up – Coach’s Choice A. 8 x 30/30 row @ 80-90% aerobic effortrest and prep… B starts @ 15:00 on timerB. CFG Masters/Teens Event 1 – RedShed Version!AMRAP 20:00 @ 80-90% effort8 deadlifts… barbells not to exceed 335/20540 GHD sit-ups (60 abmats)80 double-unders (50 bjsd @ 20”)4 rope climbs (12 pull-ups +
160726 Tuesday
Day 2WOD 160726 warm-up – Coach’s Choice A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:300:00, 2:30, 5:00, 7:30, 10:00, 12:30B. @ 15:00 on timer, perform 200’ walking lungesrest to 20:00 on timer, then CC. CFG Masters/Teens Event 6 – RedShed Version! 3 rounds for time of: 12 thrusters… barbells not to exceed 115/80 6
