BROS! We have 6 STUDS competing at Turkey Challenge this Saturday and Sunday. If you have a chance to come cheer them on we’d love to see y’all come and support! We’ll post up their heat times in the next day or two.
Team:
Cass – Annie – Zack – Kmart
Individual:
Andi – Nathan
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds:
8 Ring Rows
8 Ring T’s
8 Ring Y’s
5 Deadlifts
5 Clean High Pulls
5 Hang Power Cleans
Then 1:30 / Side LAX Roll Rotator Cuff
Strength: 15 Mins
15 Min EMOM (5 Rounds)
Min 1: 10 Strict HSPU as hard as possible OR 5 Negative HSPU
Min 2: 15/12 Cal Row Sprint
Min 3: Rest
*Try to make this harder than 2 weeks ago
Metcon: 15 Min Cap
3 Rounds For Time:
15 Hang Clean & Jerks 95/65
5 Rope Climbs OR 20 Ring Rows
*reduce rope climb reps if needed to finish under cap
Functional Bodybuilding Class
Choose ONE from…
1) 20 Mins on Step Machine
2) 20 Mins on Elliptical
3) 20 Mins on Bike
Olympic Lifting
Warm Up: 8 Mins
Athlete choice
Drills: 15 Mins
3×5 Snatch Grip DL @ 1RM or more of Snatch
3×5 Snatch Pulls (not high pulls) – explode through leg drive finish
Strength Complex: 20 Mins
Snatch
10 Minutes to build in weight, then:
5 x 1 @ 90%+
*Not 1RM today but if it feels good then “Lets GO!”