20.2 is here. Whats your best guess?
Freedom WOD Classes
Warm Up: 5 mins
2 Rounds
200 M Row or .3 Bike
10 / side Single Leg KB DL
10 Single Leg Broad Jumps Sq
Strength: 20 min
DeadLift 10 min
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
Mobility: 6 mins
90 Sec /side KB Calf Smash
90 Sec /side Hamstring Smash
Metcon: 12 mins cap
10-1
Floor Press 135/95
Deadlift 135/95
Lateral Bar Jumps
Elite Competition Class
Active Recovery Day.
Performance Power Training
Thursday, October 17th, ME UPPER:
Jet Fuel:
3 min Fighter Warmup
-then
5 mins
Handstand/HSPU/Deficit HSPU Practice
Major Lift: Red: Shoulder Press
Wht/Blu: Slingshot Bench Press
Max 3
1xAMRAP @80%
**Compare to max 5, September 26th**
GainCity:
-Double Tabata (8mins) Alternating, Using a 15lb plate
Russian Twist
Seated Bus Drivers (With scapula engaged, hold the plate straight out in front with hands on either side of the plate, rotate the plate 90 degrees clockwise and 90 degrees counter-clockwise. Repeat).
-4×12 Tbar rows
-4×12 DB Preacher Curl
-4×12 Skull Crusher
Afterburner:
21-15-9
DB Bench Press
Chest 2 Bar Pullups
Burpees
*Pick a bench press weight that can get the 21 reps done in no more than 2 sets.
*Pullups may be kipped