top of page

LIBERATION DAY WOD

Coach Stretch

3 min bike or row + 200m jog


2 Rounds

5 inch worm to push ups

8 bird dogs

8 straight leg sit ups

8 box step overs



Spend 5-10 mins to strategize with team



PARTNER COMMUNITY WOD “A”

level: Beginner


July 21st, 1944

4 RFT

21 Box Jumps 24/20

19 HR Push Ups

44 Calorie Bike

200m Partner Run

Time Cap: 30 min



TEAM WOD “B”

level: intermediate/advanced


7/21/1944

Liberation Day


CHIPPER

in teams of 2 or 3+


Accumulate 1,944 reps total of all movements

Must perform each movement at least once

Teams split reps. One person works at a time.


Conditioning

Row meters (ex: 100m = 100 reps) 1000m Max

Partner/Team Run (ex: 200m = 200 reps) 1000m Max

Double Unders / Single Unders


Gymnastics

HSPU or Push Ups

Pull-Ups

Air Squats

Box Jumps


Weightlifting

Hang Power Clean

Front Squat

Push Press

Overhead Squat

75/55#


TC: 30 mins

85 views0 comments

Recent Posts

See All

WOD 211123 - TUESDAY

WARM UP Coach Stretch Wrist Mob. & Hamstrings 3 RDS 4 Pike Push Ups 6 Good Mornings 8 Hollow Rocks 20 DUs/SUs WOD “Barbara Ann” With a running clock, complete 5 RDS of: 20 handstand push-ups 30 deadli

Comentarios


bottom of page