You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD!

*NOTE*: Sign up for the in house Olympic meet will be at the front desk. You will sign up by choosing your Opening weight for the Snatch and Clean and Jerk. The lighter lifters will start the meet off and the bar will increase in weight as we move up the list. You will get 3 attempts at the Snatch and 3 attempts at the Clean and Jerk. Your Score will be your heaviest successful Snatch add to your heaviest successful Clean and Jerk. Then we divide your Total by your Body Weight to get your score. 

Example: 225lbs Snatch + 300lbs Clean and Jerk = 525lbs / BW 200lbs = 2.625

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar or pvc pipe

Strength: 6 mins
4 Rounds
20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY
20 Sec Mountain Climbers
20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw
20 Sec Rest

Technique:5-10 mins
Review the bear complex barbell path and safety measures on how to properly trasisson each movement and how to absorb the bar.

Metcon:
Bear Complex 20 Min Cap
5 Sets of 7 Reps
1 Power Clean
1 Front Squat
1 Push Press
1Back Squat
1 Push Press

You may not drop the bar between rounds but may rest as needed between sets. The Goal is to increase weight as you go, However you may not go heavier than form allows.

Elite Competition Class

Bike Conditioning
6 Sets:
21/15 Calorie Bike,
Rest 1 Minute Between Efforts

1st 7 Calories: Light Pace
2nd 7 Calories: Moderate Pace
3rd 7 Calories: Sprint Pace

“Criss Cross”
5 Rounds:
45 Double Unders
15 GHD SIt-ups
45 Double Unders
15 Power Cleans (135/95)

Odd-Object Conditioning
For Time:
30/21 Calorie Ski Erg
10 Sandbag Cleans (150/100)
25/18 Calorie Ski Erg
8 Sandbag Cleans (150/100)
20/15 Calorie Ski Erg
6 Sandbag Cleans (150/100)
15/12 Calorie Ski Erg
4 Sandbag Cleans (150/100)
10/9 Calorie Ski Erg
2 Sandbag Cleans (150/100)

Body Armor
3×8 Glute Ham Raise
3×10 Hip and Back Extensions
3×12 Barbell Bench Press
3×16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each

Performance Power Train

Tuesday, NOV 27th, 2018
Pre-Flight: Sumo block pulls are back, followed by a barrage of marches, squats, thrusts, and sprints

Jet Fuel: 
200m jog
2x Down and back
Skips
High knees
Butt kickers
Cossack squats
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift Block Pulls
Max 4
**2” block**
-then
1xAMRAP @90%
**Compare to max 4 October 16th**

GainCity:
Banded Marches
3x1minute

DB Front Squat
4×20

Tabata:
Banded Hip thrusts

Afterburner (optional): 
10x
20m Sled Sprint → 20m Sprint
*Rest as needed between sets to maintain max intensity
**Load a drag sled with 50% bodyweight. Sprint 20m, immediately drop the sled and sprint another 20m. Repeat 10 times**