Monthly Archives: October 2016

10 cal bike, 200m run - 10 air squats, 10 high kicks then GROUP RED LINE

Snatch and OH squat - Burgenger Warm-up & Skill Transfer Work

5rds
: 5 hang snatch
, 5 OH squat
, 5 burpee bar jump over
10 T2B

Daily Core work till turkey day Day 1 of 25
3rds
100 situps - any style
100 scissors
100 flutter kicks

On Own pre-warmup - get loose with mobility then ROW 500/400m then 10 pvc pass thru, front squat, oh squat

Partner WOD
Split evenly each movement before moving on:

Zombies:

• “Walk Like the Dead”:
30 wall walks

• “Grave Bursters” :
60 burpees

• “Brain Toss” :
60 Wall Ball (20/14 lbs)

• “Blood on the Bar” :
60 Pull ups

DEFENDERS:

• “Haul Off the Dead” :
200 M Partner Carry (Switch off)

• “Suppressing Fire” :
200 Double Unders

• “Jump High or Die” :
100 Box Jumps (24/20?)

• “Skull Crushers” :
60 Deadlifts (185/135 lbs)"

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