Category Archives: Daily Wods

partner
a1 runs 200 a2 bikes for max calorie, switch

wheel barrow down - switch - and back
10 high kicks
5 inch worm
10 air squats

2 person teams
FREEDOM GAMES TRIALS

WOD 1:
12 Min amrap
20 hspu/hrpu
4 rope climbs
20 thrusters 95/65, 75/55, 65/45

5min transition:

WOD 2: 12 min time cap
3RFT
30 cal row
20 C2B/Ring Row
10 G2OH 115/75, 95/65, 75/55\

5 Min Transition:

WOD 3: 12 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

buy in 200m jog
3 rounds
10 high kicks [R+L=1] 10 air squats
10 jumping jacks

Practice each movement for WOD and select appropriate load

10 deadlift
run 200
10 deadlift
8 hang clean
run 200
10 deadlift
8 hang clean
6 front squat
run 200
10 deadlift
8 hang clean
6 front squat
4 push press/jerk
run 400

coaches choice

5 min
200 meter jog
5 air squat + 1 inch worm + 5 squat jumps
jump remainder of time

Burgenger Warm Up:
Light Load - Snatch - Hook Grip
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands [2", 4", 6"] 5. Snatch Drop
-------------------------------------------------------
Snatch SKILL Transfer:
1. Snatch Grip Push Press
2. Overhead Squat
3. Heaving Snatch Balance
a. jumping stance w/dip
4. Snatch Balance
a. jumping stance - no dip - landing stance
5. Snatch Balance
a. jumping stance - dip - landing stance

1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight

5RFT
5 snatch
5 oh squat
[95/65, 85/55, 75/45, 65/35]

coach choice

group red line
dynamic and static stretches
partner junkyard dog

2 athlete Partner Chipper:

60 cal row/bike
50 pull ups
40 kb swing 53/35. 44/26, 35/18
30 burpee box jump 24/20, 20/12
20 hspu
10 wall walk
20 hspu
30 burpee box jump
40 kb swing
50 pull up
60 cal bike/row