Happy early 50th (28th) Birthday Coach Cass! This thug has been with us since 2016 and we’re so proud and grateful to have her as a leader at DNR! Thank you for 8+ years of being a Hooligan!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
200 M Run
:30 Hollow Hold
20 Band Lat Press Downs
:30 Handstand Hold
10 / Side – Lateral Box Step Ups

Metcon: 34 Min Cap
“Cass’s 50th Bday Workout”
For Time:
800 M Run
10 Handstand Complexes: 1 Wall Walk + 1 Wall Facing HSPU (Same on box)
50 T2B
50 Alternating Goblet Step Ups 50/35 (db or kb – box height is athlete choice)
50 Slam Balls – #25 or less
50 Push Press 75/55
800 M Run
*Every 5:00 perform dual db/kb farmers carry – door to door around building. First round is at 5:00, NOT 0:00
**Share slam balls. Switch the t2b and slamball order if sharing a ball with a friend
***Your run is capped at 5:00 to start the farmers carry on time. Modify distance as needed.

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Olympic Lifting

Shoulder Warm Up: 8 Mins
Coach Lead

Technique: 12 Mins 
3 x 8 Jerk Balance – Light Weight
3 x 8 Split Jerk w/ 2 second pause in catch – Light Weight

Strength: 20 Mins
5-3-3-2-2 Split Jerk
*Build to 70-80%
3 Sets of:
:20-:30 Hold in split jerk @ 60-70%

CSU Hockey

Warm Up: 5 Mins
50′ Bear Crawl
50′ Pogo Jumps
50′ Single Leg Broad Jump Squat
50′ Burpee Broad Jump
50′ Bear Crawl

Sprints?

Core Development: 10 mins
Strength: 12 Mins
3 rounds 20 Sec at each movement
Tuck Ups
Pinguins
Seated Corkscrew
Anchor Point T-2-B

Strength: 15 Mins
Unilateral Isometric Body Balancing
2 Super Sets
15 KB Sumo DL 3/4
10/ side Single Leg Hip Thrust
5 Lat Box Jump / Drop Pause / Long Jump

Metcon: 12 Min Cap
12 Min Partner AMRAP
14 KB Swings
12 Goblet Lunges
10 Goblet Box Step ups

Max Effort Sit Ups

Partner 1: Perform a full round
Partner 2: Max Effort Sit Ups
When Partner 1 finishes the round partner 2 will stop sit ups and switch. You will continue to switch rolls while keeping tabs on total sit ups as a team.