Day 1
WOD 190819
Repeat 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 time
15 back squats + 200’ overhead plate carry + 10 abmat sit-ups
12 back squats + 200’ overhead plate carry + 10 abmat sit-ups
9 back squats + 200’ overhead plate carry + 10 abmat sit-ups
6 back squats + 200’ overhead plate carry + 10 abmat sit-ups
3 back squats + 200’ overhead plate carry + 10 abmat sit-ups
rest to 25:00 on timer, then B
B. CFG Masters/Teens Event 4 – RedShed Version!
For time:
22 t2b/k2e/hkr
22 clean and jerks… barbells not to exceed 95/65
200m sprint
C. Post WOD body maintenance
Day 2
WOD 190820
Repeat WOD 160726
warm-up – Coach’s Choice
A. 6 x 10sec AD sprints @ 100% effort… sprint every 2:30
0:00, 2:30, 5:00, 7:30, 10:00, 12:30
B. @ 15:00 on timer, perform 200’ walking lunges
rest to 20:00 on timer, then C
C. CFG Masters/Teens Event 6 – RedShed Version!
3 rounds for time of:
12 thrusters… barbells not to exceed 115/80
6 bar muscle-ups – OR – 12 burpee pull-ups
3 stone to shoulder… stones not to exceed 142/93
D. post WOD body maintenance
Day 3
WOD 190821
WOD 160727
warm-up – Coach’s Choice
A. 8 x 30/30 row @ 80-90% aerobic effort
rest and prep… B starts @ 15:00 on timer
B. CFG Masters/Teens Event 1 – RedShed Version!
AMRAP 20:00 @ 80-90% effort
8 deadlifts… barbells not to exceed 335/205
40 GHD sit-ups (60 abmats)
80 double-unders (50 bjsd @ 20”)
4 rope climbs (12 pull-ups + 12 t2b/k2e/hkr)
80 wall balls
4 rope climbs (12 pull-ups + 12 t2b/k2e/hkr)
80 double-unders (50 bjsd @ 20”)
40 GHD sit-ups (60 abmats)
8 deadlifts… 335/205
C. post WOD body maintenance
Day 4
Partner WOD 190822
warm-up – Coach’s Choice
A. Complete workload for time… cannot be partitioned!
300 kb swings – Athlete’s Choice
300 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 reps are completed, then move to wall balls using same format!
B. post WOD recovery
Day 5
WOD 190823
Repeat 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 Choice
20 burpee box jumps… boxes not to exceed 24”/20”
B. post WOD body maintenance
Day 6
WOD 190824
WOD – Coach’s Choice
