U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
Freedom WOD Classes
400 M Run
Extra Mobility:Couch Stretch
Movement of the Week:
Accumulate 3 mins Each Leg Every Day
High Hamstring Lax Ball Mobility https://www.youtube.com/watch?v=VQtwaPoK-UM
1 x 5 @ 75% + 10 lbs
2 x 3 @ 85% + 10 lbs
3 x 1 @ 95% + 10 lbs
Team “Donny” With a Row: 30 Min Cap
Teams of 3
Deadlift 225/155 (Scale the weight appropriately)
Athlete A will start at the Deadlift. Athlete B will start at the Burpees. Athlete C will begin at the Rowing. 3,2,1 go…each athlete must complete 21 reps of that particular movement. Once they have all completed 21 reps they each rotate one station where they begin to perform 21 reps of that movement. After they’ve done 21 reps they rotate one more time and perform 21 reps at the 3rd station. At this point they are back where they began the wod. They will repeat the process until they have all gone Though the 21-15-9-9-15-21.
No athlete can continue on until they have all completed the set number of reps….stadium style. In other words…you cannot pass a team mate. You must wait for them to complete their work before you can rotate as a team.
Elite Competition Class
With a running clock:
1 Mile Run
Max Clean & Jerks (135/95#)
Max Power Snatch (115/80#)
Max Thrusters (95/65#)
2. Stamina Conditioning
8x (:20 seconds of max reps, :10 rest)