Monthly Archives: October 2016

partner row
3 rds
a1 row 1 min a2 rest

group stretch

2,000 meter row for time

21-15-9
3 rds
21 Bike
15 box jump 24/20, 20/14
9 press 135/95, 115/75, 95/65, 75/45

15 - 25 - 15
weighted triceps ext
weighted lunges

Arriving early - get loose on own - mobility movements

Group:
form a circle - dynamic movements then run 200m

Hang Clean
Power Clean
Squat Clean
start at bar and increase slightly until you cant! RECORD MAX

5 RFT
5 Squat Clean 75% of max from skill work
10 BBJO
15 WB dbl shots 14/10/8

3 rds
10s L hold
3 negative drop pulls
10 push ups

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