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Day 5WOD 190823Repeat WOD 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

Day 4Partner WOD 190822 warm-up – Coach’s Choice A. Complete workload for time… cannot be partitioned!300 kb swings – Athlete’s Choice300 wall balls*each time has either a rower, bike or ski erg*athletes rotate reps of movements every 15cal… so Athlete 1 is accumulating reps until Athlete 2 gets 15cal… then switch… continue this until 300

Day 3WOD 190821Repeat WOD 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

Day 2WOD 190820Repeat WOD 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

Day 1WOD 190819Repeat WOD 160725 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15 back squats + 200’ overhead plate carry + 10

Day 1WOD 190819Repeat WOD 160725 warm-up – Coach’s Choice A. create a linear progression for the back squat, by increasing weight each set as reps descend… objective is to maintain safety and no failed reps… workload is capped @ 20:00… this workload is not for time15 back squats + 200’ overhead plate carry + 10

Day 5WOD 190816Repeat WOD 160722 warm-up – Coach’s Choice A. 5 sets @ aerobic flow pace… workload capped @ 10:00… not for time150m row4 tgu, total reps, alt arms10 lunges, total reps, unloadedrest to 15:00, then BB. AMRAP 10:00 @ 90% effort5 pull-ups – OR – 3 muscle-ups (bar or ring)10 burpee box jump overs…

Day 4Partner WOD 190815 warm-up – Coach’s Choice A. Complete workload for time… partition as desired… only one athlete can be working at a time2000m row500 double unders/singles150cal Assault Bike/Ski Erg100 burpeesB. post WOD recovery

Day 3WOD 190814Repeat WOD 160720 warm-up – Coach’s Choice (use “A” for warm-up) A. 10sec AD sprint @ 100% effort, every 2min for 5 sets… 0:00, 2:00, 4:00, 6:00, 8:00… immediately run 200m after 5th setrest to 15:00 on timer, then BB. 4 x 90sec row @ 80-90% aerobic effort, rest 90sec b/t setsrest to

Day 2WOD 190813Repeat WOD 160719Repeat WOD 160412 warm-up – Coach’s Choice Workloads A thru C are each capped at 5:00A. Complete descending ladder @ 85-95% effort… barbells not to exceed 135/955.4.3.2.1.thrusterschoose workload @ dots… 2 rope climbs – OR – 6 t2b/k2e/hkrrest to 8:00 on timer, then BB. Complete descending ladder @ 85-95% effort… barbell