3/13/18

Image may contain: 2 people, including Knapp Kody

Spring Break At DNR, featuring 2 of the Knapp bros

Freedom WOD Class

Warm Up: 5 Mins

2 Rounds:
10 RDL
10 Pendlay Rows
5 Inchworms
10 Ring Rows
1 Min Samson

Midline: 5 Mins

Rotating Tabata 3 rounds / station (20:10)
Flutter Kicks w/ plate
Russian Twists w/ plate
Sit Ups w/ plate

Mobility: 8 Mins

Roll Glutes then Stretch Hips

Metcon: 20 Min Cap
For Time:
800 M Run
10 C2B Pull Ups
10 DL (225/155)
600 M Run
15 C2B Pull Ups
15 DL (225/155)
400 M Run
20 C2B Pull Ups
20 DL (225/155)

Elite Competition Class – 3/6/18 Comptrain

1. Run Conditioning
1,800m Run
12 Power Clean and Jerks (225/155)
1,200m Run
12 Power Clean and Jerks (225/155)
600m Run
9 Power Clean and Jerks (225/155)

2. Conditioning
For Time:
100-80-60-40-20: Double Unders (substitute w/ 25-20-15-10-5 box jumps if necessary)
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (315/225)

3. Midline
3 x 12 Glute Ham Raises
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)