Have a great Veterans Day aka Armistice Day!
The Armistice of 11 November 1918 was the armistice signed at Le Francport near Compiègne that ended fighting on land, sea and air in World War I.
Freedom WOD Classes
Warm Up: 8 Mins
1:00 PVC ROM
2 Rounds:
10 Deadlifts
10 Thrusters
10 Hang Power Snatch
8 / Side Single Leg Hip Thrust (back on ground)
15 Pull Aparts
Strength: 12 Mins
3 x Superset
10 Split Leg KB Deadlifts
6-10 Nordic Curls
Metcon: 11 Mins
“Armistice” 11/11/1918
11 Min AMRAP
11 Hang Power Snatch 95/65
11 Thrusters 95/65
19 Box Jumps
18 Ring Rows
Functional Bodybuilding Class
Chest and Biceps
5×5 build to your heaviest set of 5
Bench Press
Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)
Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)
Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”
Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags
