Category Archives: Daily Wods

partner
2rds - a1 runs 200 a2 bikes for max calorie, switch

10 high kicks
5 inch worm
10 air squats

2 person teams
FREEDOM GAMES TRIALS
must split evenly
WOD 1:
8 Min amrap
20 hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45

5 min transition:

WOD 2: 12 min time cap
3RFT
30 cal row
20 Ring Row
10 G2OH 115/75, 95/65, 75/55

5 Min Transition:

WOD 3: 8 min amrap
8 HR burpee over box 20"
4 sq clean 135/95, 115/75, 95/65
20 wb 20/14, 14/10
20 kb snatches 44/26, 35/18

2 RDS: 200 RUN, 15/12 calorie BIKE, 15/12 calorie ROW

GYMNASTICS SKILL WORK - coach lead

10 min amrap
5 hspu,
10 sdhp, 95/65, 85/55, 75/45, 65/35
5 bbjo

21-15-9 behind the neck tricep dip / barbell curl then 15-9-6

buy in: 500m row 60% intensity - then 2rds 10 air squats, 5 burbs, 10 push-ups - then 500m row for max effort

SNATCH: Coach led Burgenger warm-up with pvc. establish 1 rep snatch thats meets technical standards

WcG w Annie's influence: : 50DU, 25 weighted sit-ups 45/25 200m run, 5 Snatch 75/45, 40DU, 20 weighted sit-ups 200m run, 4 Snatch 85/55, 30DU, 15 weighted sit-ups, 3 Snatch 95/65 200m run, 20DU, 10 weighted sit-ups, 2 Snatch 105/75 200m run, 10DU, 5 weighted sit-ups, 1 Snatch 115/85 200m run

take 5 min to foam roll / stretch

Partner RUN Relay - 200m 2RDS ea. RED LINE Mobility

PARTNER CHIPPER: 2ppl
100 Kb swing (53/35, 44/26, 35/18)
90 Ball slams (30/20, 20/10),
80 Box Jumps (24/20, 20/12),
70 WB shots (20/14, 14/10),
60 Pull ups,
50 Burpee to plate,
40 OH lunges (45/25,25/15),
30 Deadlifts,
20 Cleans,
10 Push Jerks (155/105, 135/95, 115/75, 95/55)