Tomorrow is our In house competition because of this there is no Open gym tomorrow.
Freedom WOD Classes
Warm Up 10 Mins
2:00 /side Lax Roll Lats and triceps
Then
2 Rounds
50′ Walking Lunges (wall-2-wall-2-wall)
5 Clean Complex ( Clean DL, Clean High Pull, Squat Clean, Push Press)
5 KB Goblet Squats
Strength:
8 Mins
3 Position Clean (Full Sq Clean, Low Hang Sq Clean, Mid Hang Sq Clean)
3×3 at 70, 75 & 80% 60 sec rest between set
10 Mins
Tempo Front Squat
3-0-1-0 3×5 at 75%sec rest between sets
3 sec down, 0 at the bottom, 1 sec Up, 0 at the bottom
Metcon: 14 Mins
3 Rounds
50′ KB Single Arm Farmer Carry (25′ on right hand 25′ on left hand) 53/35
50′ KB Goblet Walking Lunges
20 Alternating Russian KB Swings
20 KB Goblet Squat
Functional Bodybuilding Class
Super Hero Shoulders
4×25
Alternating Seated DB Shoulder Press
Giant Set
2×20
Partial Cable/Banded Rear Delt Fly (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly (bottom/beginning rom)
Bent Over DB Rear Fly
Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)
Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)