Cool kids lift in crocs! Not really… Never lift in crocs. Ever.
Freedom WOD Classes
Warm Up: 6 mins
10 Kip Swings
10 Ring Rows
200 M Row
Deload Strength: 8 Mins
3 x 10 Kipping Pull Ups
Rest 1-2 Mins
Mobility: 8 Mins
2:00 / Side Roll Lats
4:00 Banded Hip Stretches
Metcon: 18 Min Cap
7 Rounds For Time:
8 Russian KBS (70/53)
2 Ring MU
Elite Competition Class
Performance Power Training
Thursday, January 16th, 2020
Brief: JRed, shoulders, Wht/Blu, bench press party. Again, a fasty nasty hot mess of a sweat today. Today has some skill exercises. Take time to review movements and scale accordingly.
20 Pull apart, 20 bandy press
3 rounds, increasing in complexity:
-10 Pushups → 20 sec handstand → 10 handstand pushup
-10 Scap Pullups → 10 ring row → 10 pullup
-20 Jump ropes → 20 double under attempt → 20 double under
Major Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Max 4 Shoulder Press
3×4 @90% of 4
Compare to December 26th
15 Seated DB Arnold press
15 DB Lateral raises and DB Reverse flyes
30 Bandy Curls
15 DB Skull crusher
*All these movements should be performed as heavy as possible for the required reps. If a set was done that was easy, it didn’t count.
Reps may be partitioned in any way and may be completed in any order
50 Pullups (kip ok)
100 Double Unders
*Twist on last week. Same exercises, same reps, but this time people can finish the workout in any way they choose.
**Again, a fast nasty burn!!! Scale appropriately so that people are moving quickly and efficiently.
*HSPU = handstand pushups. Scale them to negatives, handstand holds, or DB push press HEAVY.
*Scale pullups to any variation, but first scale reps if needed
*Scale double unders to 20 seconds of double under attempts for each round