Happy Birthday Brody! Congratulations… after today you are officially the most disliked Hooligan of them all. Brody’s bday wod request is rightfully named “Freak”. Sorry this is not a perfect rendition but it’ll do.
Freedom WOD Classes
Warm Up: 5 Mins
Plate Warm Up
Strength: 12 Mins
2×10 Front Squat Up Sets Then:
Every Other Min for 3 Rounds
15 Unbroken FS (55%/60%/55%)
Brody’s Birthday Workout – “Freak”-ish – 25 Min Cap
For Time:
21 Thrusters (95/65)
21 Pull Ups
800 M Run
30 KBS (70/53)
30 Front Squats (95/65)
50 AbMat Sit Ups
400 M Run
30 Box Jumps
30 WB (20/14)
Elite Competition Class
Squats + Handstand Walking
On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50′ Handstand Walk
Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%
“Girl Power”
3 Rounds:
21/15 Calorie Assault Bike
3 Rounds of “Gymnastic Complex”
5 Squat Cleans (245/165)
1 Round of “Gymnastic Complex”:
4 Strict Handstand Push-ups, 8 Chest to Bar Pull-ups, 12 Pistols
Stamina Conditioning
For Time:
150 Double Unders
75 Thrusters (75/55)
150 Double Unders
Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Kettlebell Bent Over Rows (Each Side)
50 Banded Pull-Aparts
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 = @ 70%
*Sets 2-3 = @ 75%
*Sets 4-5 = @ 80%
*Sets 6-8 = @ 85%
C.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 reps @ 70%
*Sets 2-3 = 2 reps @ 75%
*Set 4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%
D.
Every 3 minutes, for 9 minutes (3 sets):
Bulgarian Split Squat x 8 reps each leg
Build over the course of the 3 sets.
Performance Power Train
Wednesday, January 23rd, 2019
Active Rest Day
Tabata mash:
Situps
Air squats
V-ups
Lunges
*alternate exercises, go full 16mins
-OR-
HUMPDAY PUMPDAY!!
Linda
10-9-8-7-6-5-4-3-2-1
Bench Press @bw
Deadlift @1.5bw
Clean @.75bw
