Curlvember is coming to a close.. make sure you are getting in that extra credit and get your new measurements in either Friday or Monday! 

Freedom WOD Classes

Warm Up:
Plate Warm Up

Mobility: 10 mins
90 sec /side Bar Smash Biceps
90 sec /side Lax Ball smash Chest

Strength: 
5 Min EMOM
8-12 T-2-B
With the Remaining time in the min hold a Plank

Metcon: 18 Min Cap
1000 m Row
30 Front Squats 135/95
40 Pull Ups
50 Sit Ups
800 m Run

If needed half the athletes will start on the row and the other half start on the run. Then simply finish on what ever you didn’t start with e.g. run or row.

Extra Credit:
3×10  DB Hammer Curls
3×10 DB Skull Crushers

Elite Competition Class

REST

Performance Power Train

Thursday, Nov 29th, 2018
Pre-Flight: banded Bench, upright rows, pushup supersets, and some back n abs

Jet Fuel: 
Death by Burpees
Start with one burpee. Add one burpee every :30, try to make it to 5mins
-then
2x
10 each, Bandy int/ext rotations
10 each, Bandy Lateral raises
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench vs Bands
Max 6
-then
Slingshot Max reps at 6 weight

GainCity:
Upright Rows
4×12

3x Superset
Max Diamond Pushups
Max Pushups
Max Slingshot or Elevated Pushups

Alternating DB Curls
4×12 (each)

DB Rolling Tricep ext
4×12

Afterburner (optional):
Tabata alernating:
Ring Rows
Bicycles