Halloween WOD of 2011

Freedom WOD Classes

Warm Up:
Pizza Boy

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

I want to see pictures on social media outlets of you all hanging somewhere other than the gym. Have fun with it!

Gymnastic WOD:
3 Rounds (not for time but you only have 15 mins to complete)
12 Dragon Flags or Anchor Point Toe-2-Bar  https://www.youtube.com/watch?v=-figIPF8H_w
12 Hip Extenstions
20 Sec Hand Stand Hold

Strength:
“B3 Week”
EMOM for 5 Mins
Perform 3 MU (toe-nail support MU, Banded MU, Bar MU, Ring MU)

Metcon:
50 Rounds 18 min Cap
1 HSPU
2 KB Swings 53/35
3  Ring Dips

Elite Competition Class

1.  Conditioning
5 Minute Window…
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window…
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window…
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155

2.  Stamina Conditioning
EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14