Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
20 Banded Pass Throughs
10 Hollow Swings
10 Spealer Rolls
15 Hang Power Clean or Snatch

Mobility: 10 min
Chest and Triceps

Strength: 
5 Min EMOM
8-12 Pull Ups
With the Remaining time in the min hold a hand stand or plank

Metcon: 15 min cap
Option 1:
“Invasion Of The Barbell Snatchers” AKA “Isa-Grace”
30 Snatch 135/95
30 Clean and Jerk 135/95

Option 2:
“Grace”
30 Clean and Jerk 135/95

Option 3:
“Isabell”
30 Snatch 135/95

Scaled weight 95/65. Choose one of the options, based on your skill and ability level.

Elite Competition Class

Rest Day

Performance Power Train

Thursday, OCT 25th, 2018
Pre-Flight: Floor Press for a max 5, upright rows, and then we all bear crawl

Jet Fuel: 
2 mins Bike
2x
10 band pull aparts
10 pushups
10m crab walk
10 bear crawl

-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Floor Press
Max 5
1xAMRAP @90%
1xAMRAP @80%

GainCity:
-Upright Rows AHAP
4×15
-Incline DB Bench Press
4×10
-Hammer Curls/Tricep Kickbacks
3×20

Afterburner:
Tabata:
5 Single arm Ring Row
(alternate arms each round)
-then
Tabata:
Bear Crawl
**One full tabata of ring rows first, then all bear crawls**
**No Rest between tabatas. Move straight into bear crawls**